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Weightlifting

9
Sep

Weightlifting

CrossFit Veni Vidi Vici – Weightlifting

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A: Warm-up (No Measure)

4 min

5 Burpees

10 Plank to Push-Up

10 Seal Jacks

10 Shoulder Taps

10 Jumping Lunges (w/ arms OH)

– THEN –

3 min (w/ empty barbell)

2 Snatch Grip Deadlift + 2 Snatch Pull + 2 Muscle Snatch + 2 Behind the Neck Snatch Grip Push Press + 2 Snatch Balance

B: Metcon (Weight)

6min EMOM:

2 Snatch Grip Behind the Neck Push Press + 1 Snatch Balance + 1 OH Squat

Sets 1/2 @ 50%

Sets 3/4 @ 55%

Sets 5/6 @ 65%

C: Metcon (Weight)

E2M for 12min (6 sets)

1 Snatch Grip Pull + 1 Power Snatch + 1 Hang Squat Snatch

Sets 1-3: 1 @ 85%

Sets 4-6: 1 @ 90%

D: Metcon (Weight)

Every 90sec (6 sets)

OH Squats

Set 1: 3 reps @ 85%

Set 2: 5 reps @ 75%

Set 3: 2 reps @ 85%

Set 4: 4 reps @ 75%

Set 5: 3 reps @ 85%

Set 6: 5 reps @ 75%

E: Metcon (Weight)

Barbell Conditioning:

3 minutes

1 Hang Power Snatch + 1 OHS