Day 2 Week 7 – Rize Nation Athletics

Day 2 Week 7


Day 2 Week 7

Rize Nation CrossFit – OLY Class

Power Clean off Blocks (40%x3, 50%x3, 60%x3, 65%x3x3)

bar just above knee

Snatch DL + Shrug (65%x3, 75%x3, 85%x3, 90%x2, 95%x1x3)

use front squat percentage

these will feel heavy, practice pushing away from the floor – flat feet, keep lats tight, balance in the feet

Barbell Lunges (25%x8 (per leg) x4)

use back squat percentage

Strength Accessory

1. inclined dumbell bench press x8 x4 sets

2. seated alternating arnold press x8 (per arm) x4 sets

3. “L” sits ladder – 5 sec, 10 sec, 15 sec hold x2 sets – rest 10 sec between reps and 30 sec between sets (what this looks like – hold 5 sec, rest 10 sec, hold 10 sec, rest 10 sec, hold 15 sec, rest 30 sec, start next set) Can be done on boxes or pirouette bars

4. 3 sets 15 reps each – 8″ step ups with dumbells + adductor raises with light band

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