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Weightlifting

9
Oct

Weightlifting

CrossFit Veni Vidi Vici – Weightlifting

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A: Warm-up (No Measure)

3min of:

10 Jump Squats

10 Jumping Jacks

10 Seal Jacks

5 Spider-Man to Squats

10 Lunge and Reach

– THEN –

3min (w/ empty Barbell)

2 Snatch Grip Deadlift + 2 Snatch Pulls + 2 Hang Power Snatches + 2 OH Squats

B: Metcon (Weight)

Snatch Grip Deadlifts + Snatch Grip Pulls AHAP

Every 90sec (6 rounds)

Set 1: 2 reps @ 50%

Set 2: 2 reps

Set 3: 2 reps

Set 4: 2 reps

Set 5: 1 rep

Set 6: 1 rep

C: Metcon (Weight)

Every 90sec (6 rounds)

High Hang Squat Snatch + Low Hang Squat Snatch

Set 1: 2 reps @ 50%

Set 2: 2 reps @ 65%

Set 3: 2 reps @ 70%

Set 4: 1 rep @ 70%

Set 5: 1 rep @ 80%

Set 6: 1 rep @ 80%

D: Metcon (Weight)

OH Squats

Every 2min (6 rounds)

Set 1: 5 reps @ 50%

Set 2: 3 reps @ 50%

Set 3: 4 reps @ 65%

Set 4: 2 reps @ 65%

Set 5: 1 rep @ 75%

Set 6: 1 rep @ 85%

E: Metcon (Weight)

Barbell Conditioning:

3min of:

Max High Hang Power Snatch