Day 3 Week 3 – Rize Nation Athletics

Day 3 Week 3


Day 3 Week 3

Rize Nation CrossFit – OLY Class

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Clean from Hip (best 5 reps with good form)

this is about getting hip extension and pulling under the bar fast. drive through the heals and fire the glutes. land balanced full foot, fast elbows, strong core with chest up.

Clean Deadlift + Shrug (best 8 reps)

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

Clean Grip RDL (3 sets of 8 reps within 10% of Thurs)

loose arms, tight lats

Front Squat (Best 2 reps)

Strength Accessory

1. Crossover Symetry – 3 sets of 10 each Y’s, T’s, M’s

2. Pallof press iso holds each side 3 sets 20-30 each – good video here for variations but today we will just be holding the “away from chest” position.

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