Weightlifting Day 3 – Tri Q CrossFit

Weightlifting Day 3

14
Jul

Weightlifting Day 3

TriQ CrossFit – OLY Class

Jerk Bal/Jerk Drop/Pwr Jerk complex (4 sets of 3)

1 + 1 + 1 = 1 rep goal is consistency in movement. retain the bar through entire set

Jerk Support/Recovery (5 sets of 3)

Sn DL + Shrug (4 sets of 3)

Back Squat 75% (5 sets of 3)

control decent and keep chest up

Strength Accessory

3 rounds

10 low box step ups

10 lying leg raise (back on the floor)

10 lateral leg raise (back against wall)

Per leg

*these are to help develop the smaller muscles around your hips an knees for support, health, and longevity

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