Weightlifting Day 2 Week 1 – Tri Q CrossFit

Weightlifting Day 2 Week 1

30
Aug

Weightlifting Day 2 Week 1

TriQ CrossFit – OLY Class

Cleans (40% x3, 50% x3, 60% x3, 70% x 3x4sets)

2 position clean pulls (floor + above knee) (75% x3, 80% x3, 85% x3x3)

flat feet, clean deadlift + shrug, keep bar close

1 from floor + 1 from above knee = 1 rep

Press (35% x12, 45% x10, 50% x8, 55% x6)

strict press, feet flat, finish strong over head

percentage based off jerk max

may need to lighten the weight to get good reps

Back Squat (50% x12, 60% x10, 65% x8x2)

Strength Accessory

3 rounds with light dumbells

15 reverse flyes

15 lateral raise

15 front raise

rest 90 sec between rounds

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