Weightlifting Day 3 Week 3 – Tri Q CrossFit

Weightlifting Day 3 Week 3

15
Sep

Weightlifting Day 3 Week 3

TriQ CrossFit – OLY Class

Snatch (50% x3, 60% x3, 70% x3, 75% x3x3)

Snatch Pull Complex (65% x2, 70% x2, 75% x2x3)

1 pull to hip + 1 high pull + 1 pull to hip = 1 rep

(shoulders stay over bar on pull to hip, tight shoulders)

Front Squats (50% x6, 60% x5, 70% x4, 80% x4x3)

Strength Accessory

1. Single leg 3 point touches 2 sets 5 per leg

2. 3 sets of 15 each – side leg raises against wall superset with 8″ step ups

3. 3 sets of 15 each – reverse flyes, lateral raises, front raises

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