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Weightlifting

22
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 Jumping Squats

10 Side Lunges (w/ arms OH)

10 Jumping Jacks (w/ arm clap to front)

– THEN –

4min (w/ empty barbell)

2 Snatch Grip Deadlifts + 2 Snatch Pulls + 2 Power Snatches + 2 OHS + 2 Hang Squat Snatches

B: Metcon (Weight)

Every 90sec for 12min (8sets):

2 Snatch grip behind the neck push press + 1 snatch Balance ( then 3 position Power snatch)

*Sets 1-2: 2 reps @ 50%

*Sets 3-4: 2 reps @ 55%

*Sets 5-8: 2 reps of 3-Position Power Snatch @ 65%

C: Metcon (Weight)

EMOM for 6min (6 sets):

Squat Snatch (Below the Knee)

*Sets 1-3: 1 rep @ 80%

*Sets 4-6: 1 rep @ 85%

D: Metcon (Weight)

Every 90sec for 9min (6 sets):

OHS

*Set 1: 2 reps @ 85%

*Set 2: 4 reps @ 75 %

*Set 3: 2 reps @ 85%

*Set 4: 4 reps @ 75%

*Set 5: 2 reps @ 85%

*Set 6: 4 reps @ 75%
***The percentages are designed to create a “shock to the system” and immediate lactic acid build up. It is meant to be heavy from the start, so that as the sets progress, the weight feels lighter.

E: Metcon (Weight)

Barbell Conditioning

4min (Unbroken sets) of:

Power Snatches (from the floor)

25, 20, 15, 10… 10… 10…
*Sets must be completed UNBROKEN. Pick a weight that you know you can accomplish this task.

*If sets are not completed UNBROKEN, you must stay at that rep scheme until you do, before moving on.