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Weightlifting

10
Jul

Weightlifting

CrossFit Veni Vidi Vici – Weightlifting

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A: Warm-up (No Measure)

3min

10 Plank to Push-Ups

10 Spiderman to Squat position

10 Jump Squats

10 Bodyweight Lunges

10 Mountain Climbers

10 Push-Ups

– then –

4min (w/ Empty Barbell)

2 Deadlifts + 2 Hang Cleans + 2 Front Squats + 2 Strict Press + 2 Behind the Head Snatch Grip Jerk + 2 Jerks

B: Metcon (Weight)

Every 90sec for 9min (6 sets):

3 Position Power Clean

(Ground, low, high)

*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):

Clean & Jerk

*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):

Front Squats (Tempo of 3-2-1)

*Set 1: 2 reps @ 75%

*Set 2: 3 reps @ 70 %

*Set 3: 2 reps @ 75%

*Set 4: 3 reps @ 70%

*Set 5: 1 rep @ 90% (not tempo)

*Set 6: 1 rep @ 90% (not tempo)

E: Metcon (AMRAP – Reps)

3min of:

Max Hang Squat Clean (Unbroken and for speed)