Rize Nation CrossFit – OLY Class
Clean Pull from Power Position (5-5-5-5)
these will be light. you’ll need to be able to hold the top position and balance on toes. keep body in line – stacked, core tight. loose arms, open hips, shrug. No pause on this one.
Clean High-Pull (from pwr with pause) (5-5-5-5)
balance in feet, extend hips, shrug, elbows high, stay stacked. Pause at top 2-3 seconds. stay balanced and core tight.
this will be a more dynamic movement looking for speed but staying balanced.
Power Clean from Power Position (3-3-3-3-3)
speed and power here. extend, pull under, and strong catch, pause 2-3 seconds, stand tall.
Jerk Dip/Push Press (3-3-3-3-3)
check out these videos on dip and drive: https://www.youtube.com/watch?v=_DmDjX10E7g
pause in the dip 3 sec, drive, and press. hold overhead 3 sec. stay balanced.
Front Squat (70%x5x3sets)
1. Inverted rows/Ring rows – 3 sets of 10 (back parallel to floor will be most difficult. angle back to decrease difficulty. pick a version you can do for 10 reps keeping form.) https://www.girlsgonestrong.com/blog/strength-training/exercise-spotlight-inverted-row/
2. weighted sit ups – 3 sets of 10