CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats

3 Minutes – Ankle Mobility/Hip Mobility Drills

2 Minutes – Band Shoulder/Lat Activation

Warm-up

2-3 Minutes Jump Rope

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Snatch)

Power Snatch + Snatch + OH Squat (7×1)

Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Power Snatch + 1 Snatch + 1 OH Squat (Build up to a peak set for the day, note heaviest set)

Metcon (Time)

4 Rounds For Time:

20 Calorie Row

20 OH Walking Lunges (45/25)

20 Burpees to Plate

*15 Minute Cap

Buy-Out

3×10 Back Extensions (Weight If Possible)