Day 1 Week 6 – Rize Nation Athletics

Day 1 Week 6


Day 1 Week 6

Rize Nation CrossFit – OLY Class

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Sots press – 3 sets of 8 with bar

challenge yourself to get in a better position than last week. working to get chest up and weight balanced in your feet. elbows under the bar, tighten upper back and press.

here are some good variations to work with –

Snatch (45%x3, 55%x3, 65%x3, 75%x3x4sets)

Power Clean (55%x3x2sets, 60%x3x2sets )

Pause Power Cleans – bring bar to upper thigh hold for 3 sec. Keep core tight, stay over the bar, finish w/fast elbows

Back Squat (best 5 reps)

Strength Accessory

1. pull ups – descending ladder 5,4,3,2,1 x2 sets (rest 45 sec between steps and 90 sec between sets)

2. weighted sit ups – 4 sets of 10 (slow and controlled movement)

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