CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Calf and Ankle Mobility/Hip Mobility Drills
2 Minutes – OH Mobility/Stability
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean and Jerk)
Clean and Jerk (9×1)
Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Clean and Jerk @ percentages listed below:
75%, 80%, 85%, 90%, 95%, 100%, 100+% x 3 attempts as needed
*Prior to E90 Seconds – Warm-up @ 55X2, 60×2, 65×2, 70×1
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
9 Deadlifts
6 Hang Power Cleans
3 Push Press
9 Lateral Burpees
*Barbell weights @ 95/65 or less. Pick a weight you can complete each round of 18 barbell reps without putting the bar down
Buy-Out
3 Rounds Not For Time:
10 Strict Toes to Bar or Straight Leg Raises
10 Ring Rows
10 Ring Dips