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Weightlifting

7
Oct

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 Jump and Shrug + 2 Jump/Shrug/High Pull + 2 Power Cleans + 2 Front Squats + 2 Push Press

B: Metcon (Weight)

Every 90sec (6 rounds)

2 Power Cleans + 3 Front Squats

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 2min for 12min (6sets):

1 High Hang Clean + 1 Low Hang Clean

*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):

Bench press (AHAP)

*Sets 1– 5 @ 50%

*Sets 2- 3

*Sets 3- 2

*Sets 4- 2

*Sets 5- 1

*Sets 6- 1

E: Metcon (Weight)

Barbell Conditioning

Max 3min Low Hang Squat Clean