Day 2 Week 7 – Rize Nation Athletics

Day 2 Week 7


Day 2 Week 7

Rize Nation CrossFit – OLY Class

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Jerk footwork – 3 sets of 5

practice speed and timing getting into the split. recover with front foot first.

Clean and Jerk (45%x2, 55×2, 65×2, 75×2, 80×1, 85×1, 90%x1x3sets)

if 90% is not possible today decrease the weight and finish with a good rep

Power Snatch + OHS (55%x3, 60%x3, 65%x3x3sets)

# reps indicated for pwr snatch + 1 OHS

1/4 Wide Stance Front Squat from Blocks (best 5 reps)

stance just outside of shoulders (sumo), keep chest & elbows up, drive through heels, tight core

Strength Accessory

planks – 6×40 sec hold with weight

see if you can add to last week

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