Weightlifting Day 2 Week 6 – Tri Q CrossFit

Weightlifting Day 2 Week 6

4
Oct

Weightlifting Day 2 Week 6

TriQ CrossFit – OLY Class

Behind the Neck Jerk (55% x3, 65% x2, 75% x2x4)

practice sharp drive and catch

OHS (40% x5, 50% x5, 60% x5, 70% x5x2)

chest up, balance mid foot, strong OH position

Snatch DL + Shrug (65% x5x4)

use front squat % if possible – this will be heavy

flat foot, tight lats, keep bar close

Strength Accessory

1. Pullups – 1 set max reps

2. Body weight negatives – 2 sets 8 reps squeeze at the top and a 3 sec drop (add weight if too easy 10-15#)

3. 3 sets 15 reps – 8″ step downs with dumbells + adductor raises with light band + side leg raise with light band

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