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Weightlifting

26
Jun

Weightlifting

CrossFit Veni Vidi Vici – Weightlifting

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A: Warm-up (No Measure)

3min

10 Jumping Jacks

10 Jump Squats

10 Spiderman to Squat Position

10 Push-Ups to Pike Position

10 Plank 2 Push-Ups

then

4min (w/ empty bar)

2 Clean Deadlifts + 2 Hang Cleans + 2 Front Squats + 2 Strict Press + 2 Behind the Head Snatch Grip Jerks + 2 Hang Power Snatch

B: Metcon (Weight)

EMOM for 8minutes (7 sets):

Hang (Above the Knee – NO HIGH HANG) Squat Clean

*Sets 1-2: 3 Reps @ 70%

*Sets 3-4: 2 Reps @ 75%

*Sets 5-6: 1 Rep @ 80%

*Set 7: 1 Rep @ 85%

*Set 8: Max Clean Pull @ 85% (from the ground)

C: Metcon (Weight)

Every 90 seconds, for 9 minutes (6 sets):

1 Power Snatch Floor + 1 Low Hang Power Snatch+ 1 High Hang Power Snatch (3 position Snatch)

*Sets 1-2: 2 reps @ 70%

*Sets 3-4: 1 rep @ 75%

*Sets 5-6: 1 rep @ 80%

D: Metcon (Weight)

Every 90 seconds, for 9 minutes (6 sets):

Back Squats

*Set 1: 1 rep @ 85%

*Set 2: 3 reps @ 80%

*Set 3: 1 rep @ 90%

*Set 4: 3 reps @ 85%

*Set 5: 1 rep @ 95%

*Set 6: 3 reps @ 85%

E: Metcon (AMRAP – Reps)

5min (Barbell Conditioning)

30 or Unbroken Hang Clean and Jerk

30 or Unbroken Back Rack Barbell Lunges