Day 3 Week 4 – Rize Nation Athletics

Day 3 Week 4


Day 3 Week 4

Rize Nation CrossFit – OLY Class

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Clean Complex – Clean from Mid thigh + Front Squat (45%x3, 55%x3, 65%x3, 70%x2x2sets)


Clean Pull (75%x5, 85%x5x3xsets)

use clean %

Pendlay Row (best 5 reps)

Strength Accessory

ab rollouts – 3 sets of 8


hanging leg raises – 3 sets of 6-8 reps (active shoulders when hanging and start with hollow body position, raise straight legs as high as possible with each rep)

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