Day 1 Week 2 – Rize Nation Athletics

Day 1 Week 2


Day 1 Week 2

Rize Nation CrossFit – OLY Class

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Sots Press – BTN Sn Grip (bar or pvc x8x3sets)

Snatch Complex – PS from Hip + OHS (40%x3, 50%x3, 60%x3, 65%x2x3sets)

1 power snatch from the hip + 2 OHS = 1 rep

Snatch DL with pause at the knee (50%x5, 60%x5, 65%x5, drop to 60%x5)

pause for 3 sec at the knee then finish, knees out
finish a little over the bar – no shrug on this one,

use front squat % and quality reps.

Single arm DB row (best 8 per side)

can use DB or KB, make sure to not use momentum here, slow and controlled movement

Strength Accessory

1. pullups – decending ladder of 5,4,3,2,1 reps x2 sets take 45 sec between steps and 90 sec between sets

2. ab roll outs – 3 sets of 10

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