Weightlifting Day 3 – transition week to max phase – Tri Q CrossFit

Weightlifting Day 3 – transition week to max phase

17
Nov

Weightlifting Day 3 – transition week to max phase

TriQ CrossFit – OLY Class

Warm-up

1. 5sets x5reps – knee pop – ups

2. band walks – 10 left, 10 right, 10 diag front and back

Clean and Jerk (45%x4, 55%x3, 65%x3, 70%x3, 75%x2, 80%x2x4sets)

Front Squat (70%x3, 75%x3, 80%x2, 85%x1, 90%x1, 95%x1x3)

Good Morning – Wide stance (30% x8x4sets)

use snatch %, feet a little wider than shoulder width, toes pointed forward, hinge hips back, flat back

Strength Accessory

1. Pullups – 1 set MR

2. Pullups – decending ladder 4,3,2,1 x 3 sets (can do 3 sec negatives as modification)

3. Weighted sit ups x12 x3 sets

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