Day 2 Week 2 – Rize Nation Athletics

Day 2 Week 2


Day 2 Week 2

Rize Nation CrossFit – OLY Class

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Clean from Hip (best 5 with good form)

this is about getting hip extension and pulling under the bar fast. drive through the heals and fire the glutes. land balanced full foot, fast elbows, strong core with chest up.

Clean Deadlift + Shrug (best 10 rep with good form)

stay over the bar as long as possible. sit in power position. pull shoulders back then extend hips and shrug

Bench Press (best 10 rep with good form)

Clean Grip Behind the Neck Press (best 10 rep with good form)

do this after bench to help stretch out the chest and shoulders

Strength Accessory

1. Abs – your choice roughly a set of 50 that are challenging (weighted sit ups, hanging knee raises, strict toe raises or toes to bar without kip)

2. crossover symmetry shoulder stability work – Y’s, T’s, W’s 3 sets of 10

3. Heal taps from 8″ box 3 sets of 10

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