Weightlifting Day 1 Week 4 – Tri Q CrossFit

Weightlifting Day 1 Week 4

17
Sep

Weightlifting Day 1 Week 4

TriQ CrossFit – OLY Class

C & J (50% x2, 60% x2, 70% x2, 75% x2x3)

quality reps here to prep for Wednesday

Clean Complex (65% x2, 70% x2, 75% x2x3)

1 clean to mid thigh (shoulders stay over bar) + 1 clean high pull + 1 clean to mid thigh = 1 rep

working balance and position

stay flat foot as long as possible on high pull

Snatch Grip RLD (80% x3x5)

Strength Accessory

1. 5 sets of 10 reps weighted sit ups

2. 3 sets – 15 step downs 8″ (add small dumbells 5-10#) + 15 adductor raises

3. 30 strict pullups (use band if needed, squeeze shoulders together, good quality reps, if this is easy do chest to bar)

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