CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Band Lat/Shoulder Stretches

2 Minutes – Shoulder Activation (Bands or Plates)

Warm-up

500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Clean and Jerk)

Clean and Jerk (9×1)

Every 2 Minutes For 16 Minutes (9 Sets) Complete 1 Clean and Jerk (Build up to a peak single for the day, note heaviest set.

Metcon (AMRAP – Rounds and Reps)

Partner WOD:

AMRAP 12 Minutes –

Partner 1 – Run 200m

Partner 2 – AMRAP While Partner Runs:

8 KB/DB Snatch (53/35KB or 45/25DB)

8 Burpees

*Switch places when partner 1 returns from run, pick up where partner left off on AMRAP

*Score is total rounds and reps as a team

Extra Credit

5×15-20 V-Ups