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Weightlifting

2
Oct

Weightlifting

CrossFit Veni Vidi Vici – Weightlifting

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A: Warm-up (No Measure)

3 min:

10 Jump Squats

10 Jumping Jacks

10 Seal Jacks

5 Spider-Man to Squat

10 Lunge and Reach

– THEN –

3 min (w/ empty Barbell)

2 Snatch Grip Deadlift + 2 Snatch Pulls +2 Hang Power Snatch + 2 OHS

B: Metcon (Weight)

Snatch Pull + Power snatch + Hang Power snatch

Every 90sec (6 rounds)

Set 1: 2 @ 50%

Set 2: 2 @ 65%

Set 3: 2 @ 65%

Set 4: 1 @ 70%

Set 5: 1 @ 70%

Set 6: 1 @ 80%

C: Metcon (Weight)

Every 90sec (6 rounds)

Halt Squat Snatch

Set 1: 2 @ 65%

Set 2: 2 @ 65%

Set 3: 2 @ 70%

Set 4: 1 @ 70%

Set 5: 1 @ 80%

Set 6: 1 @ 80%

D: Metcon (Weight)

Back Squats

Every 2min (6 rounds)

AHAP (start around 50% and build from there)

Set 1: 5 @ 50%

Set 2: 3 AHAP

Set 3: 2 AHAP

Set 4: 2 AHAP

Set 5: 1 AHAP

Set 6: 1 AHAP

E: Metcon (AMRAP – Reps)

Barbell conditioning:

3min of Max Hang Squat Snatch