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Weightlifting

18
Sep

Weightlifting

CrossFit Veni Vidi Vici – Weightlifting

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A: Warm-up (No Measure)

3min

5 Push Up to Pike

10 Jumping Jacks

10 Good Morning (w/ hands behind back)

10 Spiderman to Squat

10 Jump Squats

– THEN –

3min (w/ empty barbell)

2 Deadlifts + 2 Hang Power Cleans + 2 Front Squats + 2 Squat Cleans + 2 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)

E2M for 12min (6 sets)

2 Deadlifts + 2 Hang Power Cleans + 2 Front Squats

*Set 1: 2 reps @ 70%

*Set 2: 2 reps @ 75%

*Set 3: 1 rep @ 75%

*Set 4: 2 reps @ 80%

*Set 5: 1 rep @ 80%

*Set 6: 1 rep @ 85%

D: Metcon (Weight)

Every 90sec for 9min (6 sets)

Front Squats + 1/2 Squats (from rack)

*Sets 1: 2 reps + 10 @ 65%

*Sets 2: 2 reps + 8 @ 70%

*Sets 3: 1 rep + 8 @ 75%

*Sets 4: 1 rep + 6 @ 80%

*Sets 5: 1 rep + 6 @ 80%

*Sets 6: 1 rep + 4 @ 85%

E: Metcon (AMRAP – Reps)

3min for Max Reps

Unbroken Front Squats