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Weightlifting

7
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/ arms behind back)

– THEN –

3min (w/ empty barbell)

2 Snatch Grip Deadlifts + 2 Hang Power Snatches + 2 Overhead Squats + 2 Behind the Neck Snatch Grip Push Jerks

B: Metcon (Weight)

Every 90sec for 9min (6sets)

1 Power Snatch (Above the Knee) + 1 OHS (pause at bottom) + 1 Squat Snatch

*Sets 1-2: 2 reps @ 75%

*Sets 3-4: 1 rep @ 80%

*Sets 5-6: 1 rep @ 85%

C: Metcon (Weight)

EMOM for 6min (6sets)

Snatch Balance

*Sets 1-3: 3 reps @ 65%

*Sets 4-6: 2 reps @ 75%

D: Metcon (Weight)

Every 90sec for 9min (6 sets)

Overhead Squats

*Set 1: 3 reps @ 75%

*Set 2: 3 reps @ 70%

*Set 3: 2 reps @ 80%

*Set 4: 3 reps @ 75%

*Set 5: 2 reps @ 85%

*Set 6: 3 reps @ 80%
***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

2min Max Reps of:

3-position Power Snatch (unbroken)
***Pick a weight that you know you can hold onto for the duration of the conditioning portion.