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20190927

26
Sep

20190927

CrossFit Veni Vidi Vici – CrossFit

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Power Clean (1×1)

Part A

Every 90 Seconds for 9 Rounds

Round 1: 4 Power Cleans @75%

Round 2: 2 Power Cleans @80%

Round 3: 1 Power Clean @85%

Round 4: 4 Power Cleans @80%

Round 5: 2 Power Cleans @85%

Round 6: 1 Power Clean @90%

Round 7: 4 Power Cleans @85%

Round 8: 2 Power Cleans @90%

Round 9: 1 Power Clean @95%

Percentages are based on your 1RM or AHAP

Metcon (AMRAP – Rounds)

Part B

Every 3 Minutes for 15 Minutes (5 Rounds):

400m Run [200m]

8/8 1arm DB S2OH*

10 Ring Dips {Toe Assisted or Matador Dips} [20 Bench Dips]
*Sport and Fit S2OH: 1 DB locked out OH, while other arm is doing DB S2OH.

Active- 1 DB in the front rack position, while other arm is doing DB S2OH

Pick a weight that you can do each arm unbroken. For guidance, Sport 50/35 and Fitness 35/25.

Score is total rounds completed.