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 and Stability Drills

Warm-up

2-3 Minute Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Snatch)

Snatch (9×1)

Every 90 Seconds For 12 Minutes (9 Sets) Complete Snatches @ Approximate Percentages:

55×2, 60×2, 65×2, 70×2, 75×2, 80×1, 80×1, 85×1, 80×1

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

30 Double Unders (2:1 Singles)

20 Hang Power Cleans (75/55)

10 HSPU

*Cut reps in half as needed for HSPU or sub seated db presses

RX+ 95/65

Buy-Out

3×6 Back Extensions (Weight if possible)