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Weightlifting

14
Aug

Weightlifting

CrossFit Veni Vidi Vici – Weightlifting

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A: Warm-up (No Measure)

3min

10 Push-Up to Pike position

10 Plank to Push-Up

10 Spiderman to Squat position

10 Jump Squats

10 OH Lunges (w/ arms OH)

10 Good Morning (w/ arms behind back)

– THEN –

3min (w/ empty barbell)

2 Clean Grip Deadlifts + 2 Hang Power Cleans+ 2 Front Squats + 2 Push Press + 2 Squat Cleans

B: Metcon (Weight)

Every 90sec for 9min (6 sets):

Squat Cleans

*Sets 1-2: 2 reps @ 80%

*Sets 3-4: 1 rep @ 85%

*Sets 5-6: 1 rep @ 90%

C: Metcon (Weight)

Every 90sec for 9min (6 sets):

Deadlift

*Sets 1: 4 reps @ 75%

*Sets 2: 3 reps @ 80%

*Sets 3: 3 reps @ 85%

*Sets 4: 2 reps @ 90%

*Sets 5: 2 reps @ 90%

*Sets 6: 2 reps @ 90%

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)

3min for Max Reps

3 Hang Power Cleans + 4 Front Squats
***Pick a weight that you can hold onto for the entire duration.