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Weightlifting

24
Jun

Weightlifting

CrossFit Veni Vidi Vici – Weightlifting

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Warm-up (No Measure)

3min of:

20 Jumping Jacks

10 Spiderman to Squat Position

10 Push-Up to Pike Position

20 Mountain Climbers

then into:

4min (Barbell work ONLY)

w/ empty barbell

2 Deadlift + 2 Hang Clean + 2 Front Squat + 2 Strict Press + 2 Behind the Head Snatch Grip Jerk + 2 Hang Power Snatch

Metcon (Weight)

Every 1min for 7minutes (6 sets):

Hang Power Snatch with a 2-second pause at knee x 1 rep (only first rep)

*Sets 1-2: 3 Reps @ 70%

*Sets 3-4: 2 Reps @ 75%

*Sets 5-6: 1 Reps @ 80%

*Set 7: Max Snatch Pulls (from the ground) @ 80%

Metcon (Weight)

Every 90 seconds for 9 minutes (6 sets):

1 Clean Grip Deadlift + 1 Power Clean (from the floor) + 1 Jerk

*Sets 1-2: 2 reps @ 75%

*Sets 3-4: 1 rep @ 80%

*Sets 5-6: 1 rep @ 85%

Metcon (Weight)

Every 90 seconds, for 9 minutes (6 sets):

Front Squats

*Set 1: 1 rep @ 85%

*Set 2: 3 reps @ 80%

*Set 3: 1 rep @ 90%

*Set 4: 3 reps @ 85%

*Set 5: 1 rep @ 95%

*Set 6: 3 reps @ 85%

Metcon (AMRAP – Rounds)

6min Barbell Conditioning

Deadlifts x 5reps (MUST BE UNBROKEN @ 75-80%)

20 Strict Shoulder Press Barbell (find a weight you can go unbroken if you can’t go unbroken go Max Reps)