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 (Clean and Jerk)

3 Position Clean + Jerk (Hip/Knee/Floor/Jerk) (7×1)

Every 90 Seconds For 9 Minutes (7 Sets) Complete 3 Position Clean + Jerk (Hip/Knee/Floor/Jerk – Build to a peak set for the day)

Metcon (AMRAP – Reps)

AMRAP 10 Minutes:

3 Clean & Jerks (115/75)

3 Toes to Bar

6 Clean & Jerks

6 Toes to Bar

9 Clean & Jerks

9 Toes to Bar

RX+ 135/95

*Continue to add 3 reps each set until time expires

Buy-Out

3×8 Back Extensions (Weight if possible)