Weightlifting Day 3 Week 4 – Tri Q CrossFit

Weightlifting Day 3 Week 4

22
Sep

Weightlifting Day 3 Week 4

TriQ CrossFit – OLY Class

Behind the Neck Jerk (50% x3, 65% x2, 70%x2, 75% x2, 80% x2, 85% x1x2)

work on speed and timing

Snatch Balance (55% x5, 60% x4, 70% x3x3)

speed and timing

Bulgarian Split Squats (25% x8x2, 30% x8x3)

use front squat percentage

barbell on back of shoulders

drive through heel, squeeze glutes, chest up

Snatch DL + Shrug (65% x6, 75% x5, 85% x4x2)

use your front squat percentage here 🙂

this is going to be tough

Strength Accessory

1. 3 sets 15 reps – 8″ step downs with dumbells + adductor raises with light band

2. get to 30 strict pullups

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