Day 1 Week 3 – Rize Nation Athletics

Day 1 Week 3


Day 1 Week 3

Rize Nation CrossFit – OLY Class

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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)

Strength Accessory

1. Pendlay Rows 3 sets of 10 reps (working up in weight each set but don’t lose form) use underhand grip –

2. weighted sit ups – 3 sets of 10

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