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Weightlifting

25
Sep

Weightlifting

CrossFit Veni Vidi Vici – Weightlifting

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A: Warm-up (No Measure)

3min (Warm-Up)

5 Burpees

10 Jump Squats

10 Jumping Jacks

5 Spider-Man to Squat

5 Push-Up to Pike

3min (Barbell Warm-Up)

2 Deadlifts + 2 Hang Power Cleans + 2 Back Squats + 2 Front Squats + 2 Push Press

B: Metcon (Weight)

Every 90sec for 6 rounds

3-position Clean (Open Ended)

Set 1: 5 reps @ 50%

Set 2: 5 reps @ 50 %

Set 3: 3 reps @ 65%

Set 4: 3 reps @ 65%

Set 5: 2 reps @ 75%

Set 6: 2 reps @ 75%

C: Metcon (Weight)

E2M for 6 rounds:

1 Squat Clean + 2 Front Squats + 2 Push Jerks

Set 1: 2 reps @ 65%

Set 2: 2 reps @ 65%

Set 3: 2 reps @ 75%

Set 4: 2 reps @ 75 %

Set 5: 3 reps @ 65%

Set 6: 3 reps @ 65%

D: Metcon (Weight)

Every 90sec for 6 rounds

Front Squats

Set 1: 3 reps starting at 65%

Set 2-6: 3 reps AHAP (building each set)

E: Metcon (AMRAP – Reps)

Barbell Conditioning

3min of:

Max Unbroken Hang Squat Clean