Rize Nation CrossFit – OLY Class
Clean (best 2 reps )
from the floor
Snatch Pull (best 3 reps)
similar to cleans from Thurs – make sure hitting all positions, heels down as long as possible, extend hips, stay over the bar, keep bar close.
Snatch Pull from Power Position (best 3 reps)
loose arms, dip into power, drive through heels, extend hips, stay over the bar, keep it close.
Front Squat (best 2 reps)
if you maxed out last week use this time as practice and keep the weight on the lighter side
1. reverse hyperextensions – 3 sets of 15-20 (keep the weight light and manageable, movement quality matters most here – https://www.youtube.com/watch?v=i9tU7_w7rvw)
2. Pullups or barbell rows ( weighted AHAP maintaining good form for 3 reps)
3. Abs – your choice