Week 2 Day 3 – Rize Nation Athletics

Week 2 Day 3


Week 2 Day 3

Rize Nation CrossFit – OLY Class

Sots Press – BTN Sn Grip (bar (add weight if possible) x5x3 sets)

chest up, butt low, reach to the ceiling, armpits face forward, heels down

Snatch – No Feet/Flat Feet (65%x3x6sets)

learning to keep heels down as long as possible and using power position

Snatch Balance (75%x2x4sets)

Pause Back Squat (50%x3, 60%x3, 70%x3, 75%x3)

3 sec pause at bottom – hips low, chest up

Strength Accessory

3 sets of 15 each

– 8″ step downs (done from side)

– adductor raises (working the inside of the legs)

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