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Weightlifting

3
Oct

Weightlifting

CrossFit Veni Vidi Vici – Weightlifting

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A: Warm-up (No Measure)

3min

5 Burpees

10 Jump Squats

10 Jumping Jacks

5 Spider-Man to Squat

5 Push-Up to Pike

10 Good Mornings (w/ hands behind back)

– THEN –

3min (w/ empty Barbell)

2 Deadlift + 2 Clean Pulls + 2 Power Cleans + 2 Front Squats + 2 Push Jerks

B: Metcon (Weight)

Every 90sec (6 rounds)

2 Power Cleans + 4 Front Squats

Set 1: 2 reps @ 50%

Set 2: 2 reps @ 65%

Set 3: 2 reps @ 65%

Set 4: 1 rep @ 70%

Set 5: 1 rep @ 70%

Set 6: 1 rep @ 80%

C: Metcon (Weight)

Every 90 sec (6 rounds)

FROM THE RACKS

2 Push Press + 1 Jerk

Set 1: 2 reps @ 50%

Set 2: 2 reps @ 50%

Set 3: 2 [email protected] 65%

Set 4: 1 rep @ 70%

Set 5: 1 rep @ 80%

Set 6: 1 rep @ 80%

D: Metcon (Weight)

Clean Grip Deadlifts (No Switch Grip)

AHAP (start w/ 50% and build from there)

Set 1: 5 reps @ 50%

Set 2: 3 reps AHAP

Set 3: 2 reps AHAP

Set 4: 2 reps AHAP

Set 5: 1 rep AHAP

Set 6: 1 rep AHAP

E: Metcon (AMRAP – Rounds and Reps)

Barbell Conditioning

3min AMRAP of:

12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks
**** Find a weight that you can go unbroken for one full round before breaking. Weight should be challenging…