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Weightlifting

8
Jul

Weightlifting

CrossFit Veni Vidi Vici – Weightlifting

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A: Warm-up (No Measure)

3min

10 Push Up to Pike

10 Spiderman to Squat position

10 Jump Squats

10 Side lunges (w/ arms OH)

10 Jumping Jacks (Clap to Front)

– then –

4min (w/ Empty Barbell)

2 Deadlifts + 2 Hang Cleans + 2 Front Squats + 2 Strict Press + 2 Behind the Head Snatch Grip Jerks + 2 Hang Power Snatches + 2 OHS

B: Metcon (Weight)

Every 90sec for 9min (6 sets):

1 Snatch Grip Deadlifts (to Power position) + 1 Power Snatch (from the ground) + 1 Hang Power Snatch + 2 OHS

*Sets 1-2: 2 Reps @ 70%

*Sets 3-4: 2 Reps @ 75%

*Sets 5-6: 1 Rep @ 80%

C: Metcon (Weight)

Every 90sec for 9min (6 sets):

Snatch (Open-ended)

*Sets 1-2: 2 reps @ 80%

*Sets 3-4: 1 rep @ 85%

*Sets 5-6: 1 rep @ 90%

D: Metcon (Weight)

Every 90sec for 9min (6 sets):

Back Squats

*Set 1: 1 rep @ 80%

*Set 2: 3 reps @ 75 %

*Set 3: 1 rep @ 85%

*Set 4: 3 reps @ 80%

*Set 5: 1 rep @ 90%

*Set 6: 3 reps @ 85%

E: Metcon (Weight)

3min (Barbell Conditioning)

35 OHS (unbroken or 3min)

**find a weight you can do 20+ unbroken

**If you break, go directly into:

20 Thrusters (at the same weight)