CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Box Front Rack (High Elbow) and Lat/T-Spine Stretches + 10 Reverse Snow Angels

2 Minutes – Squat Mobility (Band Squat/Hip Stretches or Wall Squats)

Warm-up

500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Clean and Jerk)

Clean and Jerk (9×1)

Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Clean and Jerk (Build up to a peak single for the day, note heaviest set)

*Begin at 55-65% and work up to heavy single, possible 1RM attempts based off feel

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

10 Single Arm DB Snatch (45/25)

10 Box Jump Overs (24/20)

RX+ Power Snatch (75/55)

Buy-Out

3×6 Back Extensions (Weight if possible)