Weightlifting Day 1 Week 6 – Tri Q CrossFit

Weightlifting Day 1 Week 6

1
Oct

Weightlifting Day 1 Week 6

TriQ CrossFit – OLY Class

Snatch Complex (50% x2, 60% x2, 65%x2, 70% x1x3)

1 snatch + 1 snatch balance + 1 snatch high pull below the knee = 1 rep

retain the bar

Back Squats (50%x10, 60%x8, 70×4, 80%x2x4)

Strict Press (40%x10, 45%x8, 50%x4, 55%x4x2)

if you need to add some push presses that’s ok but do as many strict as possible with good form

Strength Accessory

1. Pullups – 1 set max reps

2. 2 sets 10 reps each: hollow body rocks + scap push ups (hold plank position and just retract shoulder blades)

3. 3 rounds planks (on hands not elbows) 30 sec left side – 30 sec front – 30 sec right side – 30 sec rest between sets

4. 2 sets of 5 per leg 3 point touches

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