Day 2 Week 9 – Rize Nation Athletics

Day 2 Week 9


Day 2 Week 9

Rize Nation CrossFit – OLY Class

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Snatch (best 2 rep)

from the floor

Clean Pull (best 3 reps)

adding a little more speed here. we’ve been breaking these down and doing them slower and heavier now we’re going to smooth things out and add some speed. make sure to hit all positions 1st though keeping heels down as long as possible. Stay over the bar, squeeze glutes, elbows up but don’t pull the bar – let it float.

Clean Pull from Power Position (best 3 reps)

let arms hang, dip into power position then extend. stay over the bar, shoulders and elbows up

Strength Accessory

1. hip extensions 3 sets of 15-20 –

2. Pull ups – 40 reps (modify as needed but no band – they can be low bar, partial pullups, etc. let me know if you need a modification)

3. Abs – your choice other than ghd today 😉 Check out ab challenge options

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