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Weightlifting

31
Jul

Weightlifting

CrossFit Veni Vidi Vici – Weightlifting

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A: Warm-up (No Measure)

3min

10 Push-Up to Pike position

10 Spiderman to Squat position

10 Jump Squats

10 Side Lunges (w/ Arms OH)

10 Good Morning (w/ Hands behind the back)

– THEN –

4min (w/ empty barbell)

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

B: Metcon (Weight)

Every 90sec for 9min (6 sets):

Bench Press

*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):

Thrusters (from rack)

*Sets 1-3: 3 reps @ 70%

*Sets 4-6: 2 reps @80%

*Sets 7-8- 1 rep @ 90%

D: Metcon (Weight)

Every 90sec for 9min (6 sets):

Back Squats

*Set 1: 4 reps @ 75%

*Set 2: 3 reps @ 80%

*Set 3: 2 rep @ 85%

*Set 4: 1 rep @ 90%

*Set 5: 1 rep @ 95%

*Set 6: 1 rep @ 90%
***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 (Weight)

Barbell Conditioning

“Bring Sally Up” Back Squats
** Pick a weight that you can go the entire song.

** Once you break, you’re done.