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Weightlifting

5
Aug

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 Mornings (w/ hands behind back)

– THEN –

3min (w/ empty barbell)

2 Clean Grip Deadlifts + 2 Hang Power Cleans + 2 Front Squats +2 Strict Presses + 2 Back Squats + 2 Behind the Neck Jerks

B: Metcon (Weight)

Every 90sec for 9min (6sets)

Halt Clean (w/ Full Squat Clean)

*Sets 1-2: 2 reps @ 75%

*Sets 3-4: 2 reps @ 80%

*Sets 5-6: 1 rep @ 85%
* With bar starting on the ground, pull bar to the hang position and pause, then complete FULL Squat Clean

C: Metcon (Weight)

EMOM for 9min (9 sets):

Clean & Jerk

*Sets 1-3: 2 reps @ 75%

*Sets 4-6: 2 reps @ 80%

*Sets 7-8: 1 rep @ 85%

*Set 9: 1 rep @ 90%

D: Metcon (Weight)

Every 90sec for 9min (6 sets)

Back Squats

*Set 1: 2 reps @ 80%

*Set 2: 2 reps @ 85%

*Sets 3-4: 1 rep @ 90%

*Sets 5-6: 1 rep @ 95%
***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

1min Max Rep Tempo Clean & Jerks (unbroken)

Rest 30sec

1min Max Rep Tempo Front Squats (unbroken)

Rest 30sec

1min Max Rep Hang Squat Cleans (unbroken)