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Weightlifting

30
Sep

Weightlifting

CrossFit Veni Vidi Vici – Weightlifting

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A: Warm-up (No Measure)

3min

5 Burpees

10 Jumping Jacks

5 Spider-Man to Squat

10 Jump Squats

5 Push-Up to Pike

– THEN –

3min (w/ empty barbell)

2 Deadlifts + 2 Hang Power Clean + 2 Front Squats + 2 Strict Press + 2 Push Press

B: Metcon (Weight)

Every 90sec (6 rounds)

Power clean (from plates) – Set up on 45lb plates

Set 1: 3 reps @ 50%

Set 2: 2 reps @ 65%

Set 3: 3 reps @ 50%

Set 4: 2 reps @ 65%

Set 5: 1 rep @ 75%

Set 6: 1 rep @ 85%

C: Metcon (Weight)

Every 2 minutes for 12min (6 sets)

1 Power Clean + 1 Hang Power Clean + 2 Jerks

*Set 1: 2 reps @ 70%

*Set 2: 2 reps @ 75%

*Set 3: 1 rep @ 75%

*Set 4: 1 rep @ 80%

*Set 5: 1 rep @ 80%

*Set 6: 1 rep @ 85%

D: Metcon (Weight)

Every 90sec for 9min (6 sets)

Front Squats

*Sets 1: 5 reps @ 65%

*Sets 2: 3 reps @ 70%

*Sets 3: 3 reps @ 75%

*Sets 4: 2 reps @ 80%

*Sets 5: 2 reps @ 80%

*Sets 6: 2 reps @ 85%

E: Metcon (Weight)

Barbell Conditioning

3min Max Unbroken Strict Press