Day 2 Week 3 – Rize Nation Athletics

Day 2 Week 3


Day 2 Week 3

Rize Nation CrossFit – OLY Class

Clean and Jerk (45,55,65,75%x2, 80,85,90,93%x1, 96%x1x2 sets)

first 2 sets do 2 cleans + 2 jerks

Front Squat (75%x2, 80%x2x3 sets)

Jerk Dip Holds (105%x3, 110%x3, 115%x3x2sets)

getting your nervous system used to feeling the weight and working core stability. unrack the bar as if you’re going to jerk – do your dip and hold 3 sec – chest up, elbows up, weight in heels, tight abs and glutes

Good Morning – Wide stance (35%x8x4sets)

use snatch %, feet a little wider than shoulder width, toes pointed forward, hinge hips back, flat back

Pull-ups (1 set MR, then dec ladder 4,3,2,1 x3 sets)

rest 10 sec between ladder reps and 30 sec between sets

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