Day 1 Week 9 – Rize Nation Athletics

Day 1 Week 9


Day 1 Week 9

Rize Nation CrossFit – OLY Class

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Muscle snatch + OHS + Press in Snatch – 3+3+3 x 3 sets with bar/pvc/training bar

Snatch (45%x3, 55%x3, 65%x2, 75%x2, 80%x2, 85%x1x5)

Power Clean (45%x3, 55%x3, 65%x3, 70%x3x2sets)

fast elbows

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

Strength Accessory

hanging leg raises – hold active shoulder from the bar (pull shoulders away from ears) and raise toes as high as you can with tight core (hollow body position to start) for 3 sets of 5 reps

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