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Weightlifting

1
Jul

Weightlifting

CrossFit Veni Vidi Vici – Weightlifting

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A: Warm-up (No Measure)

3 min of:

10 Plank to Push Ups

10 Spiderman to Squat position

10 Jumping Squats

10 Push Ups to Pike position

10 Shoulder taps

– THEN –

4 min of:

(w/ empty barbell)

2 Deadlift + 2 Hang Cleans + 2 Front Squats + 2 Strict Press + 2 Behind the Head Snatch Grip Jerk + 2 Hang Power Snatch + 2 OHS

B: Metcon (Weight)

EM8M (6 sets of Snatch and OHS):

1 Power Snatch + 2 OHS

*Sets 1-2: 2 reps @ 70%

*Sets 3-4: 2 reps @ 75%

*Sets 5-6: 1 reps @ 80%

*Set 7: Max Snatch Pulls @ 80% (from the ground)

*Set 8: Max Attempt Squat Snatch @ 80% (Singles)

C: Metcon (Weight)

Every 90 seconds for 9 minutes (6 sets):

3-Position Power Clean (Ground, Below Knee, Above Knee)

*Sets 1-2: 2 reps @ 75%

*Sets 3-4: 1 rep @ 80%

*Sets 5-6: 1 rep @ 85%

D: Metcon (Weight)

Every 90 seconds for 9 minutes (6 sets):

Back Squats

*Set 1: 3 reps @ 85%

*Set 2: 5 reps @ 75%

*Set 3: 3 reps @ 85%

*Set 4: 5 reps @ 75%

*Set 5: 3 reps @ 85%

*Set 6: 5 reps @ 75%

E: Metcon (Weight)

4 min (Barbell Conditioning)

Max Reps of Unbroken “Bear Complex”

Hang Power Clean + Front Squat + Push Press + Back Squat + Behind Neck Push Press

Cleans will be from the hang (once the bar touches the ground you are done)

Pick a weight that you can hold onto for all 4min