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20191007

6
Oct

20191007

CrossFit Veni Vidi Vici – CrossFit

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Shoulder Press (2×5, 2×4, 2×3, 2×2)

Part A

Every 90 Seconds for 8 Rounds:

Tempo Strict Shoulder Press (press up as fast as possible, 2 second hold at top, 1 second controlled decent)

Rounds 1&2: 5 Reps @65%

Rounds 3&4: 4 Reps @70%

Rounds 5&6: 3 Reps @75%

Rounds 7&8: 2 Reps @80%

Percentages are based on 1RM or AHAP

Metcon (Time)

Part B

For Time:

Sport

12-9-6

Ring MU

Power Clean 225/155

Fitness/Active

3 Rounds

15 Power Clean 135/95 [75/55 Hang Power Clean or Empty Barbell/DB]

12 C2B Pull-Ups or 15 Pull-Ups [15 Ring Rows or DB Bent over Row]
10 Minute Time Cap

Metcon (No Measure)

Part C (Outside)

80 Hollow Rocks