Day 1 Week 2 – Rize Nation Athletics

Day 1 Week 2


Day 1 Week 2

Rize Nation CrossFit – OLY Class


1. 10 x 20m sprints – getting the fast twitch muscles fired up

2. Single leg 3 point touches x5 per leg x2 sets – for balance and glute recruitment

Snatch (45%x3,55%x3,65%x3,75%x3,80%x2,85%x2x2,80%x2x2)

Snatch High Pull (80%x3x4 sets)

balance, stay over the bar, extend hips, elbows up

Back Squat (50%x5, 60%x5, 70%x5, 80%x4x3 sets)

Strength Accessory

1. ab roll outs x12 x3 sets

2. flutter kicks x40 x3 sets

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