CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Wrist Mobility Stretches

3 Minutes – Front Squat Mobility (With band or barbell)

Warm-up

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Burgener or Oly Warm-up (Clean and Jerk)

Clean and Jerk (7×2)

Every 90 Seconds For 9 Minutes (7 Sets) Complete 2 Clean and Jerks (Build to a peak double for the day – Note heaviest set)

Metcon (Time)

For Time:

400m Run

15 Clean and Jerks

3 Rope Climbs

15 Clean and Jerks

3 Rope Climbs

15 Clean and Jerks

400m Run

*Clean and Jerks at 40-50% of 1RM Clean and Jerk

*Sub Rope Pulls from seated, lying position or 2:1 Ring Rows