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Weightlifting

24
Jul

Weightlifting

CrossFit Veni Vidi Vici – Weightlifting

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A: Warm-up (No Measure)

3min warm up

10 Push-Ups to Plank position

10 Spiderman to Squat position

10 Jump Squats

10 Side Lunges (w/ arms overhead)

10 Mountain Climbers

– THEN –

4min (w/ empty babrbell)

2 Clean Deadlifts + 2 Clean Pulls + 2 Power cleans + 2 Front Squats + 2 Hang Squat Cleans

B: Metcon (Weight)

Every 90sec for 9min (6sets):

Low Hang Power Cleans

*Sets 1-2: 3 reps @ 70%

*Sets 3-4: 2 reps @ 75%

*Sets 5-6: 2 reps @ 80%

C: Metcon (Weight)

EMOM for 8min (8 sets):

Squat Cleans

*Sets 1-3: 1 rep @ 80%

*Sets 4-6: 1 rep @ 85%

*Sets 7-8: 1 rep @ 90%

D: Metcon (Weight)

Every 90sec for 9min (6 sets):

Front Squats

*Set 1: 3 reps @ 70% ( 3 second pause)

*Set 2: 3 reps @ 70% (Tempo 3-2-3)

*Set 3: 3 reps @ 80%

*Set 4: 2 reps @ 85%

*Set 5: 1 rep @ 90%

*Set 6: 1 rep @ 90%
***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, to build that time under tension.

E: Metcon (AMRAP – Reps)

Barbell Conditioning

3min of:

Max UNBROKEN cycles of “Bear Complex”

1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press (Behind the Neck)
*Pick a weight that you can consistently hold on to for 3min and go unbroken.