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 (Snatch)

Warm-up

2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Snatch)

High Hang Snatch + Hang Snatch + Snatch (5×1)

Every 2 Minutes For 8 Minutes (5 Sets) Complete 3 Position Snatch – High Hang + Hang (Above Knee) + Floor (Build up to a peak set for the day, note heaviest set)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

9 Deadlifts (155/105)

12 Push-ups

15 Box Jumps (24/20)

Buy-Out

5 Rounds Not For Time:

15-20 GHD Sit-ups

3 Strict Press @ 75-80%