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Weightlifting

2
Sep

Weightlifting

CrossFit Veni Vidi Vici – Weightlifting

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A: Warm-up (No Measure)

3min

10 Jumping Jacks

10 OH Lunges (w/ arms OH)

10 Spiderman to Squat position

10 Jumping Squats

10 Planks to Push-Ups

10 Push-Up to Pike (touching opposite leg)

– THEN –

A2. 3min (w/ empty barbell)

2 Deadlifts + 2 Hang Power Clean + 2 Front Squats + 2 Push Press + 2 Back Squats + 2 Behind the neck Push Jerks

B: Metcon (Weight)

Every 90sec for 9min (6 sets)

3-position Squat Clean

*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)

1 Split Jerks + 2 Push Jerks

*Sets 1: 2 reps @ 70%

*Sets 2: 2 reps @ 75%

*Sets 3: 1 rep @ 80%

*Sets 4: 1 rep @ 85%

*Sets 5: 1 rep @ 85%

*Sets 6: 1 rep @ 85%

D: Metcon (Weight)

Every 90sec for 9min (6 sets)

3 Front Squats (w/ 3 sec pause at bottom)

*Set 1: 3 reps @ 70%

*Set 2: 3 reps @ 75%

*Set 3: 3 reps @ 75%

*Set 4: 2 reps @ 80%

*Set 5: 2 reps @ 80%

*Set 6: 1 rep @ 85%
*** 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 of:

Unbroken Thrusters
*** Pick a weight that you can hold onto for the duration.