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Weightlifting

29
Jul

Weightlifting

CrossFit Veni Vidi Vici – Weightlifting

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A: Warm-up (No Measure)

3min

10 Push-Up to Pike position

10 Spidermand to Squat position

10 Jump Squats

10 Side Lunges (w/ Arms OH)

10 Good Morning (w/ Hands Behind Back)

– then –

4min (w/ Empty Barbell)

2 Deadlifts + 2 Bent Over Rows + 2 Strict Press + 2 Back Squats + 2 Back Rack Lunges

B: Metcon (Weight)

Every 90sec for 9min (6sets):

Deadlifts

*Sets 1-2: 5 reps @ 70%

*Sets 3-4: 3 reps @ 80%

*Sets 5-6: 2 reps @ 90%

C: Metcon (Weight)

EMOM for 8min (8 sets):

2 Front Squats + 1 Jerk

*Sets 1-3: 1 rep @ 75%

*Sets 4-6: 1 rep @ 80%

*Sets 7-8: 1 rep @ 85%

D: Metcon (Weight)

Every 90sec for 9min (6 sets):

Back Squats

*Set 1: 1 rep @ 80%

*Set 2: 3 reps @ 75%

*Set 3: 1 rep @ 85%

*Set 4: 3 reps @ 80%

*Set 5: 1 rep @ 90%

*Set 6: 3 reps @ 85%
***The percentages are designed to create a “shock to the system” and immediate lactic acid build up. It is meant to be heavy from the start, to build that time under tension.

E: Metcon (AMRAP – Reps)

Barbell Conditioning

4min of Shoulder Work

Max Reps of Strict Press (Unbroken)

Max Reps of Push Press (Unbroken)

Max Reps of Push Jerk (Unbroken)
***Once you fail at one movement, transition into the next movement and so on, until you make your way through all 3 movements.