Day 1 Week 4 – Rize Nation Athletics

Day 1 Week 4


Day 1 Week 4

Rize Nation CrossFit – OLY Class

Sots Press – BTN Sn Grip (bar x5x3sets)

add weight if needed or possible with good form. this is about position rather than strength. work within your ability while doing a little better than last week.

Snatch – No Feet/Flat Feet (45%x2, 55%x2, 65%x2, 75%x2, ?%x2)

learning to keep heels down as long as possible and using power position
rough % example displayed – working to find 2RM with good technique within 5 sets

Snatch Balance (80%x2x4sets)

do some warm up sets working up to your working sets here. this will be tough – stay focused and braced in the core. Use blocks if needed to save your neck. Aggressive push under the bar!

Pause Back Squat (75% x3x4sets)

3 sec pause at bottom – hips low, chest up

Strength Accessory

3 sets of 15 each

– 8″ step downs (done from side – heal taps)

– adductor raises (working the inside of the legs)

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