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 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Snatch)

2 Power Snatch + Snatch (6×1)

Every 2 Minutes For 10 Minutes (6 Sets) Complete 2 Power Snatches + 1 Snatch @ 70-80% (Touch and go if possible for power snatch, reset for full snatch)

Metcon (Time)

For Time:

50 Double Unders

5 Rounds:

12 Alternating Dumbbell Snatches (45/25)

12 Push-ups

50 Double Unders

RX+ 100 Double Under Buy-in/Buy-out, Power Snatches (75/55) and Ring Dips

Buy-Out

4×30 Second Assault Bike Sprints (2 Minute Recovery)