CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Barbell Trap Mash with Overhead Reach/Rotation

2 Minutes – PVC OH Squat Mobility (Pass-Thru/Ext Rotation/OH Squat)

Warm-up

2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Snatch)

Snatch (9×1)

Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Snatch (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:

21 Double Unders (2:1 Singles)

15 DB Push Press (45/25)

9 Toes to Bar

RX+ KB Push Press (53/35)

*Cap double unders after 1 minute of attempts each round

Buy-Out

3×8 Back Extensions (Weight if possible)