Weightlifting Day 3 Week 1 – Tri Q CrossFit

Weightlifting Day 3 Week 1

24
Nov

Weightlifting Day 3 Week 1

TriQ CrossFit – OLY Class

Warm-up

band walks 2 sets

10 right, 10 left, 10 forward, 10 back

Clean and Jerk (45%x3,55%x3,65%x3,70%x3,75%x2,80%x2,85%x2,80%x2x2)

Front Squat (70%x3, 75%x3, 80%x2, 85%x1, 90%x1, 93%x1, 95%x1x2)

Good Morning – Wide stance (30%x8x4)

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

Strength Accessory

1. pullups – 1 set max reps

2. pullups – descending ladder 4,3,2,1 x3 sets (can do 3 sec negatives)

3. sit ups – weighted x12 x3 sets

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