Weightlifting Day 1 Week 11 – Rize Nation Athletics

Weightlifting Day 1 Week 11


Weightlifting Day 1 Week 11

TriQ CrossFit – OLY Class


Movement prep to help with speed

Knee pop-ups x5x5 sets

No Feet No Touch Muscle Snatch (25-30% x10 x2 sets)

empty bar, elbows up, work on turnover

Power Snatch from Above the Knee (40%x4, 50%x4, 60%x3, 65%x3x3)

Flat Feet, speed, fire glutes, extend hips, 60 sec between sets

Snatch High Pull (FLAT FEET – 65%x5, 70%x4, 80%x4x3 sets)

balance, stay over the bar, extend hips, elbows up

Back Squat (50%x10, 60%x8x3sets)

Push Press (FLAT FEET – 45% (of jerk) x6x4sets)

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