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Weightlifting

17
Jul

Weightlifting

CrossFit Veni Vidi Vici – Weightlifting

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A: Warm-up (No Measure)

3min

10 Push-Up to Pike position

10 Spiderman to Squat Position

10 Jump Squats

10 Side Lunges (w/ arms OH)

10 Jumping Jacks (w/ clap to the front)

– then –

4min (w/ empty barbell)

2 Deadlifts + 2 Hang Cleans + 2 Front Squats + 2 Strict Presses + 2 Behind the Neck Jerks + 2 Front Rack Split Jerks

B: Metcon (Weight)

Every 90sec for 9min (6 sets):

2 Front Squats + 1 Thruster

*Sets 1-2: 2 Reps @ 50%

*Sets 3-4: 2 Reps @ 55%

*Sets 5-6: 1 Rep @ 60%
Base percentages off of Thruster 1RM

C: Metcon (Weight)

EMOM for 5min (5 sets):

Hang Power Clean

*Sets 1-2: 3 reps @ 80%

*Sets 3-4: 3 reps @ 85%

*Sets 5: 2 reps @ 90%
All reps must be completed at the LOW Hang (Top of the knee).

D: Metcon (Weight)

Every 2min for 14min (7 sets):

Clean & Jerk (Split)

*Set 1: 2 Reps @ 70%

*Set 2: 2 reps @ 75 %

*Set 3: 2 reps @ 80%

*Set 4: 2 reps @ 85%

*Set 5: 2 reps @ 90%

*Set 6: 2 reps @ 90%

*Set 7: 1 Rep @ 95%
– Clean can be open ended (Power or Squat)

– Jerk must be Split Jerk

E: Metcon (AMRAP – Reps)

3min (Barbell Conditioning)

3 Power cleans + 4 Front Squats
– Goal is to go unbroken.

– Bar can only rest in the front rack position.

– Pick a weight that you can go unbroken with and utilize the entire time domain.