Weightlifting Day 3 Week 3 – Rize Nation Athletics

Weightlifting Day 3 Week 3


Weightlifting Day 3 Week 3

TriQ CrossFit – OLY Class

3 position snatch

floor, below knee, above knee

looking for a “heavy” complex

or heavier than last week if possible with good technique

Snatch DL + Shrug (3 reps 4 sets)


Front Squats (1 set of 5 reps)

“heavy” 5 rep set

possible rep progression 60% x5, 70% x5, 75% x5, etc

Push Press (1 set 5 reps)

“heavy” 5 rep

work up in percentages as for squats

focus on tight upper back and shoulders, head through, and tight core

Strength Accessory

3 rounds

10 low box step ups (8 inches)

10 lying leg raise (back on floor)

10 lateral leg raise (back to wall)

*per leg

Leave a Reply