Day 3 Week 3 – Rize Nation Athletics

Day 3 Week 3


Day 3 Week 3

Rize Nation CrossFit – OLY Class

Power Snatch from Mid Thigh (45,50,55,60,65%x3, 68%x3x2 sets)

stay on heels as long as possible, quick and snappy without sacrificing hip ext. but don’t over extend. work on speed and timing

Snatch Pull to mid-thigh with pause (75,85%x3, 90%x2x4 sets)

practice first pull and staying over the bar – 5 sec pause at mid-thigh

Jerk Support/Recovery (95,100%x3, 105%x3x2sets)

start from normal jerk position today. this will feel akward. work on speed – dip, jump, split, and lift – fast!

Strength Accessory

weighted sit ups x12 x3 sets

Leave a Reply