Call Us: 702-505-4002

Weightlifting

28
Aug

Weightlifting

CrossFit Veni Vidi Vici – Weightlifting

View Public Whiteboard

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 Back Squats + 2 Behind the Neck Push Jerks

B: Metcon (Weight)

Every 90sec for 9min (6 sets)

Halt Snatches

*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)

Deadlifts

*Sets 1: 4 reps @ 70%

*Sets 2: 4 reps @ 75%

*Sets 3: 3 reps @ 80%

*Sets 4: 3 reps @ 85%

*Sets 5: 2 reps @ 90%

*Sets 6: 2 reps @ 95%

D: Metcon (Weight)

Every 90sec for 9min (6 sets)

Back Squats

*Set 1: 3 reps @ 75%

*Set 2: 1 rep @ 80%

*Set 3: 3 reps @ 80%

*Set 4: 1 rep @ 85%

*Set 5: 3 reps @ 85%

*Set 6: 1 rep @ 90%

E: Metcon (AMRAP – Reps)

Max 3min Unbroken

“Bear Complex”