Day 2 Week 3 – Rize Nation Athletics

Day 2 Week 3


Day 2 Week 3

Rize Nation CrossFit – OLY Class

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behind the neck press in split – 1 set of 8 both sides

Jerk Balance (40%x5, 45%x5, 50%x5)

Front Squat + jerk (50%x5, 65%x3, 70%x3, 75%x3, 80%x2, 85%x1x2sets)

practice getting lower into the split, use C&J percentage
# of reps indicated for squat + 1 jerk

Jerk Support/Recovery (90%x2, 100%x2, 105%x2x2 sets)

Back Squat (best 8 reps)

Strength Accessory

planks – 6 sets of 60sec hold each (rest 30-60 sec between sets)

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