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Weightlifting

21
Aug

Weightlifting

CrossFit Veni Vidi Vici – Weightlifting

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A: Warm-up (No Measure)

3min

10 Push-Up to Pike position

10 Planks to Push-Ups

10 Spiderman to Squat position

10 Jump Squats

10 OH 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 Push Presses + 2 Squat Snatches

B: Metcon (Weight)

Every 90sec for 9min (6sets)

1 Behind the Neck Snatch Grip Push Press +2 Behind the Neck Snatch Grip Jerks + 1 Snatch Balance (Option 2 = 2 Push Press + 3 Push Jerks)

*Sets 1-2: 2 reps @ 65%

*Sets 3-4: 1 rep @ 70%

*Sets 5-6: 1 rep @ 75%

C: Metcon (Weight)

Every 90sec for 9min (6sets)

Squat Snatch

*Sets 1: 3 reps @ 75%

*Sets 2: 2 reps @ 80%

*Sets 3: 2 reps @85%

*Sets 4: 1 rep @ 90%

*Sets 5: 1 rep @ 90%

*Sets 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.

D: Metcon (Weight)

Every 90sec for 9min (6 sets)

OH Squats (Option 2 = Back Squats)

*Set 1: 3 reps @ 80%

*Set 2: 2 reps @ 85%

*Set 3: 2 reps @ 85%

*Set 4: 3 reps @ 80%

*Set 5: 4 reps @ 75%

*Set 6: 5 reps @ 70%
***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

3min for Max Reps

Thrusters
**** Pick and focus on a weight that you can hold onto for the duration of this portion.