Day 2 Week 4 – Rize Nation Athletics

Day 2 Week 4


Day 2 Week 4

Rize Nation CrossFit – OLY Class

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Clean Pull (at mid knee with pause) (5-5-5)

pause at the knee each rep for balance and positioning

Clean Pull (3-3-3-3)

from floor with a pause at the knee

Power Clean (3-3-3-3-3)

from floor. speed and timing. fast elbows. hold that catch for balance

Power Snatch (3-3-3-3-3)

from floor. review – same as tuesday

Back Squat (75%x5x4sets)

work on good positioning and core stability

Strength Accessory

1. plank to push up – 3 sets of 10 reps (how to:

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