Weightlifting Day 1 Week 1 – Tri Q CrossFit

Weightlifting Day 1 Week 1

27
Aug

Weightlifting Day 1 Week 1

TriQ CrossFit – OLY Class

Muscle Snatch + OHS + Sn Press (35% x3, 40% x3, 50% x3 x2sets)

5MS + 5OHS + 5SP = 1 rep

keep feet flat on the ground

this is a lot of reps at a light weight – working technique here with volume at a light weight

2 position Snatch pulls (75% x3, 80% x3, 85% x3x3)

1 from floor + 1 from below knee = 1rep

OH Lunges (25% of your jerk x8 each leg x 4 sets)

Use PVC pipe or bar

working OH and core stability

use a weight you can complete reps with but still challenging

Front Squats (50% x 6, 60% x6, 70% x5x3)

Strength Accessory

single leg 3 point touches – 5 per leg x2 sets

3 rounds

15 per leg side leg raises against wall

15 per leg step ups 8″

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