Weightlifting Day 2 Week 4 – Tri Q CrossFit

Weightlifting Day 2 Week 4

20
Sep

Weightlifting Day 2 Week 4

TriQ CrossFit – OLY Class

Snatch Complex (40% x2, 50% x2, 60% x2x5)

1 Sn High Pull + 1 Snatch Below Knee + 1 Snatch Balance = 1 rep

Front Squats (55% x3, 65% x2, 75% x2, 85% x2x2, 90% x2x2)

Strict Press (40% x10, 45% x8, 50% x5, 55% x4, 55% xMR)

tight core, glutes, quads

Strength Accessory

1. 2 sets of 5 per leg 3 point touches

2. 3 sets 15 reps each – side leg raises against wall (add light mini band) + step ups 8″ with light dumbells

3. 3 sets 15 reps each – reverse flyes, lateral raises, front raises with light dumbells

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