Weightlifting Day 1 Week 5 – Tri Q CrossFit

Weightlifting Day 1 Week 5

6
Aug

Weightlifting Day 1 Week 5

TriQ CrossFit – OLY Class

Snatch (60%x3, 65%x3, 70%x2, 75%x2x4)

Snatch Pull (100% (of sn) x 3 reps x 4 sets)

make sure hitting power position, if not go back to SL+Shrug

stay flat foot as long as possible

Back Squat (70%x3, 75%x3x4 )

no belt

may need to adjust the percentages to keep good form

Push Press (70%x5, 75%x5, 80%x3x3)

flat foot

may need to adjust the pertantages

Strength Accessory

2 sets of 5 each leg 3 point touches (I’ll need to show you what these are)

Super set 3 rounds

15 side leg raises against the wall – focus on glutes and hips

15 step ups to ~ 8″ with 10# dumbells – focus on knee strength

(per leg)

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