CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

5 Minutes – Overhead Stability (KB Press, Single Arm KB Walk/Lunge, KB Windmill)

Warm-up

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Snatch)

Snatch Pull + Hang Snatch + Snatch (7×1)

Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Snatch Pull + Hang Snatch + Snatch (Build to a heavy single for the day – Note Heaviest Set)

Little Nate (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

2 Muscle-ups (Sub Bar Muscle-ups or 2:1 Pull-up/Dip)

4 HSPU (Strict if possible)

8 KB Swings (70/53)

*Competitor Track – Complete as AMRAP 20 Minutes

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

Extra Credit

3 Rounds Not For Time:

1 Minute – Chinese Plank (Face Up)

1 Minute – Russian Twists (14/10 Med-Ball)

1 Minute – V-Ups