Rize Nation CrossFit – OLY Class
Snatch Pull (at mid knee with pause) (5-5-5)
practicing pulls from a different position. you’ll need to be able to hold the top position and balance on toes. keep body in line, stacked, and core tight. loose arms, open hips, shrug, pause 2-3 seconds)
Snatch Pull (from floor with pause) (3-3-3)
same here just incorporating the start position practiced last 2 weeks.
Power Snatch (3-3-3-3)
from the floor. speed and timing. keep it crisp. aggressive turnover.
Power Jerk (3-3-3-3)
from the rack, speed and timing. looking to incorporate what we practiced the last 2 weeks
Back Squat (75%x5x3sets)
1. Pendlay Rows 3 sets of 10 reps (working up in weight each set but don’t lose form) use underhand grip – https://www.youtube.com/watch?v=ZlRrIsoDpKg&t=3s
2. weighted sit ups – 3 sets of 10