Day 3 Week 1 – Rize Nation Athletics

Day 3 Week 1


Day 3 Week 1

Rize Nation CrossFit – OLY Class

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Power Clean + Front Squat (40%x3, 50%x3, 60%x3, 70%x3x3sets)

1 pwr cl + 1 ft sq = 1 rep
use clean %

set up for clean every time and quality front squat each rep

Clean Pull (70%x3, 75%x3x3sets)

use clean % and fire glutes

Clean Deadlift + Shrug (80%x2, 85%x2x2sets)

stay over the bar as long as possible. sit in power position. pull shoulders back then extend hips and shrug
use backsquat %

slower movement than the pull

Pendlay Row (best 8 reps)

these are different than the bent over row. check out the video here:

Strength Accessory

1. pullups – 5 sets of 2 weighted (if possible, if not do a jumping pullup with a 3 sec pause with chin above the bar)

2. abs – your choice 50 reps

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