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Weightlifting

26
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 Deadlifts + 2 Hang Power Clean + 2 Squat Cleans + 2 Push Jerks + 2 Front Squats

B: Metcon (Weight)

Every 90sec for 9min (6 sets)

3-position Power Clean + 1 Thruster

*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)

Clean and Jerk

*Set 1: 3 reps @ 75%

*Set 2: 2 reps @ 80%

*Sets 3: 2 reps @80%

*Sets 4: 2 reps @ 85%

*Sets 5: 1 rep @ 90%

*Sets 6: 1 rep @ 90%

D: Metcon (Weight)

Every 90sec for 9min (6 sets)

Front Squats

*Set 1: 2 reps @ 85%

*Set 2: 2 reps @ 85%

*Set 3: 3 reps @ 80%

*Set 4: 3 reps @ 80%

*Set 5: 4 reps @ 75%

*Set 6: 5 reps @ 70%

D: Metcon (AMRAP – Reps)

3min of Max Reps

Hang Clean and Jerks