CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3 Minutes – Foam Roll T-Spine and Lats

5 Minutes – Coaches Choice Dynamic Warm-up

Skill Work/Activation

1-2 Rounds:

10 Turkish Get-up (To Seated Position)

10 Single Arm KB Lunge

10 KB Windmill

Burgener or Oly Warm-up (Snatch)

Snatch (EMOM For 10 Minutes:)

EMOM For 10 Minutes (10 Sets) Complete 2 Touch and Go Snatches at 75-80% of 1RM

*If unable to maintain proper position on touch and go, reset quickly after the first rep and perform the second rep with as little time as needed to set up.

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

15 Box Jumps (24/20)

12 Push Press @ 50% of 1RM*

9 Toes to Bar (Sub Knee Raise or V-up)

*Not to exceed 115/75

Extra Credit

Tabata Plank Holds (Weight if possible)