Day 1 Week 8 – Rize Nation Athletics

Day 1 Week 8


Day 1 Week 8

Rize Nation CrossFit – OLY Class

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sots press – 3 sets of 8 with the bar

we’re doing a lot of these to help with positioning. check out the video below if you’re finding these difficult and feeling resistance to doing them. It doesn’t have to be all or nothing – find something in the middle that’s challenging but not impossible. Think progress – not perfection.

Snatch (45%x3, 55×3, 65×2, 75×2, 80x2x3sets)

Power Clean (45%x3, 55×3, 60×3, 65×3)

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 (50%x5, 60%x5, 70%x5x3sets)

Strength Accessory

Choose 1:

a) Barbell rollouts with large plates standing (you will likely only get to roll out to plank position with hands and bar just under shoulders). 3 sets of 5 reps

b) Hanging leg raises (from the rack, use active shoulders, pull bar down, bring toes up as high as you can keeping everything tight, start in hollow body position)

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