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Weightlifting

11
Sep

Weightlifting

CrossFit Veni Vidi Vici – Weightlifting

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A: Warm-up (No Measure)

4min

5 Burpees

10 Plank to Push-Ups

10 Seal Jacks

10 Shoulder Taps

10 Jumping Lunges (w/ arms OH)

– THEN –

3min (w/ empty barbell)

2 Snatch Grip Deadlifts + 2 Snatch Pulls + 2 Muscle Snatches + 2 Behind the Neck Snatch Grip Push Press + 2 Snatch Balances

B: Metcon (Weight)

Every 90sec (6 sets)

3-Position Power Snatch

Sets 1/2 @ 65%

Sets 3/4 @ 75%

Sets 5/6 @ 85%

C: Metcon (Weight)

EMOM for 6 sets

Squat Snatch (below the knee)

Sets 1-3: 1 @ 85%

Sets 4-6: 1 @ 90%

D: Metcon (Weight)

Every 90sec (6 sets)

Snatch Grip Deadlift

Set 1: 4 reps @ 80%

Set 2: 6 reps @ 70%

Set 3: 2 reps @ 85%

Set 4: 4 reps @ 75%

Set 5: 3 reps @ 80%

Set 6: 5 reps @ 75%

E: Metcon (Weight)

Barbell Conditioning

3min of:

1 Power Snatch + 1 Hang Squat Snatch + 1 Behind the Neck Push Jerk