Weightlifting Day 1 Week 1 – Tri Q CrossFit

Weightlifting Day 1 Week 1

20
Nov

Weightlifting Day 1 Week 1

TriQ CrossFit – OLY Class

Warm-up

For balance and glute engagement – focus on driving through heel and keeping core tight

2 sets – single leg 3 point touch x5 per leg

Snatch (45%x3, 55%x3, 65%x3, 75%x2, 80%x2, 85%x2, 80%x2x2)

Snatch – 1st pull (80%x3x3)

lift-off to knee and hold for 3 sec then lower, shoulders and hips rise same time, get knees out of the way, tight back and shoulders, press bar away from ground with legs

Press – Behind the Neck (40%x8x3)

clean grip, use jerk percentage

Back Squat (50%x5, 60%x5, 70%x5, 75%x5, 78%x5x2)

Strength Accessory

1. ab roll outs x12 x3 sets

2. flutter kicks x40 (per leg) x3 sets

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