CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

3 Minutes – Barbell Trap Mash with Overhead Reach and Barbell Pec Mash with Int/Ext Rotation

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

Warm-up

500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Snatch)

Snatch Grip Deadlift + Snatch Pull + Snatch (7×1)

Every 90 Seconds For 9 Minutes Complete 1 Snatch Grip Deadlift + Snatch Pull + Snatch (Build to a heavy single for the day, note heaviest set)

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
*Sub Seated Strict DB Press For HSPU

Buy-Out

6x200m Run (Rest 1:1)