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)

3 Position Snatch (Hip/Knee/Floor) (7×1)

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

Metcon (Time)

For Time:

500m Row

30-20-10

KB Swings (53/35)

Push-ups

500m Row

RX+ HSPU (15-10-5 deficit if possible)

Buy-Out

3×10 Back Extensions (Weight if possible)