Day 3 Week 2 – Rize Nation Athletics

Day 3 Week 2


Day 3 Week 2

Rize Nation CrossFit – OLY Class

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Clean Complex – Clean from Mid thigh + Front Squat (40%x3, 50%x3, 60%x2, 65%x2x3sets)

1 clean from mid thigh + 2 ft sq = 1 rep

Clean Deadlift + Shrug (best 5 reps)

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

Pendlay Row (best 8 reps)

torso parallel to the ground and use underhand grip. squeeze elbows to ribs

Strength Accessory

1. pullups – 1 set max reps then weighted doubles if possible (if not do jump and 3 sec hold with chin above bar)

2. abs – your choice 50 reps

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