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 Pull (at mid knee with pause) (5-5-5)

pause at the knee. work on balance and staying over the bar.

Clean Pull (3-3-3-3)

from the floor. pause at the knee

Power Clean (3-3-3-3-3)

speed through the middle and timing. fast elbows.

Power Jerk (3-3-3-3-3)

balance in the dip. speed and timing. fast elbows

Snatch Balance (3-3-3-3-3)

Strength Accessory

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.)

2. weighted sit ups – 3 sets of 10

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