Practice week Day 2 – Rize Nation Athletics

Practice week Day 2


Practice week Day 2

Rize Nation CrossFit – OLY Class

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Power Clean hang at mid thigh (40%x4, 50%x4, 60%x3, 65%x3x4sets)


60 sec rest between sets

Split Jerk (50%x5, 60%x5, 65%x3x3sets)

practice sharp dip and low catch

Front Squat (50%x8, 60%x6x3sets)

Strength Accessory

1. pullups – 1 set to max reps then 5 sets at 50% of those reps

2. abs – 10 v ups/40 flutters x 3 sets (after v ups go right into your flutter kicks 40 total)

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