Monday, February 5th


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

2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Snatch)

2 Power Snatch + Snatch (10×1)

EMOM For 10 Minutes (10 Sets) Complete 2 Power Snatches + 1 Squat Snatch @ 60-70% of 1RM Snatch

Or…

Seated Shoulder Press (6×4)

Every 2:00 Minutes For 10 Minutes (6 Sets) Complete 4 Seated Press @ 80-85% + 5 Strict Pull-ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

15m/12w Calorie Row

15 DB Push Press (45/25)

9 Box Jump Overs (30/24)

Buy-Out

Shoulder/Back Accessory:

3×10 – DB Front Raise/Lateral Raise/Band Face Pull

Oly Accessory:

4×2 – Snatch Pull + Snatch Hi-Pulls @ 90%/Snatch Balance

Additional Conditioning Work

3×1 Minute Max Burpees (2 Minutes Rest Between Efforts)

Posted in Workout of the Day.