Weightlifting Day 1 week 2 – Tri Q CrossFit

Weightlifting Day 1 week 2

3
Sep

Weightlifting Day 1 week 2

TriQ CrossFit – OLY Class

Hang Snatch (above knee) (50% x5, 60% x4, 65% x3x5)

stay over the bar and flat feet as long as possible

fire those glutes

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

1 from floor + 1 from below knee = 1 rep

Overhead Lunges (8 reps per leg x 3 sets)

30% of jerk if possible

if not use a weight that’s challenging but able to use for entire set

Back Squat (55% x6, 65% x5, 75% x5x2, 70% x5)

finishing this set with a drop set at a slightly lighter weight

Strength Accessory

1. single leg 3 point touches x5 per leg for 2 sets

2. 3 rounds of 15 reps per leg

side leg raises

step ups 8″

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