Practice week Day 3 – Rize Nation Athletics

Practice week Day 3


Practice week Day 3

Rize Nation CrossFit – OLY Class

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Muscle Snatch (empty bar x 10×2 sets)

no feet/flat feet – no pressing, work on turnover

Power Snatch (50%x3, 60%x3, 65%x3x5sets)

flat feet

Power Jerk (50%x5, 60%x5, 65%x3x5sets)

use blocks as needed
behind the neck

Strength Accessory

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

2. abs – L sits with 2 sec hold x10 x3 sets (using rings or the floor pirouettes raise knees to chest then extend legs and hold 2 sec for 10 reps)

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