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Weightlifting

19
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-Ups

10 Spiderman to Squat position

10 Jump Squats

10 Side Lunges (w/ arms overhead)

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 Push Press + 2 Squat Snatches

B: Metcon (Weight)

Every 90sec for 9min (6 sets)

3 Position Snatch + 2 OHS (w/ 2 second pause at bottom of squat)

*Sets 1-2: 2 reps @ 75%

*Sets 3-4: 1 rep @ 80%

*Sets 5-6: 1 rep @ 85%

C: Metcon (Weight)

Every 90sec for 9min (6 sets)

Low Hang Squat Snatch (above the knee)

*Sets 1: 4 reps @ 70%

*Sets 2: 3 reps @ 75%

*Sets 3: 3 reps @ 75%

*Sets 4: 2 reps @ 80%

*Sets 5: 2 reps @ 85%

*Sets 6: 1 rep @ 90%

D: Metcon (Weight)

Every 90sec for 9min (6 sets)

Back Squats

*Set 1: 5 reps @ 75%

*Set 2: 4 reps @ 80%

*Set 3: 4 reps @ 80%

*Set 4: 3 reps @ 85%

*Set 5: 3 reps @ 85%

*Set 6: 2 reps @ 90%

E: Metcon (AMRAP – Reps)

Barbell Conditioning

3min Max Power Snatch (from the ground)