CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

3 Minutes – Box Pigeon Stretch with Overhead Reach

2 Minutes – Shoulder Mobility (Band or DB Activation)

Warm-up

500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Clean and Jerk)

Paused Clean (3 count pause at knee) + Hang Clean + Jerk (7×1)

Every 90 Seconds For 9 Minutes Complete Paused Clean (3 count pause at knee) + Hang Clean + Jerk (Build to a peak set for the day, note heaviest set)

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Buy-Out

4x400m Run (Rest 1:1)