CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

5 Minutes – Shoulder Mobility Drills

Warm-up

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Burgener or Oly Warm-up (Snatch)

Snatch Pull + Hang Snatch + Snatch (9×1)

Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Snatch Pull + Hang Snatch + Snatch (Build to a peak set for the day – Note heaviest set)

Metcon (Time)

3 Rounds For Time:

400m Run

15 Toes to Bar or V-ups

25 Wallballs (20/14)