Monday, March 25th


CrossFit Vae Victis – CrossFit

View Public Whiteboard

Foam Rolling/Mobility

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

3 Minutes – Calf and Ankle Mobility/Hip Mobility Drills

2 Minutes – OH Mobility/Stability

Warm-up

500m Row or 2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Power Clean)

Power Clean (6×2)

Performance:

Every 90 Seconds For 7:30 Minutes (6 Sets) Complete 2 Power Cleans (Start light and build up to a peak double)

Then…

Power Clean (3×1)

Every 90 Seconds For 3 Minutes (3 Attempts) Complete 1 Power Clean (Start slightly heavier than your last double and take 3 attempts to 1RM Power Clean)

Shoulder Press (4×10)

Fitness:

Every 4 Minutes For 12 Minutes (4 Sets) Complete:

10 Strict Press @ 60-65%

5 Strict Pull-ups

20 Band Face Pulls

Metcon (AMRAP – Reps)

Partner WOD:

Partner 1: 1 Minute Max Calorie Row

Partner 2: Max Clean and Jerks @ 50% of 1RM up to 135/95

*Clock will be set for 1 minute interval with 15 seconds rest to switch positions

*Each Partner will complete 5 rounds of each

Buy-Out

Shoulder/Back Accessory:

5×3 Bench Press – Build to a max set of 3

5×3 Pull-ups – Weight/Build to a max set of 3

Oly Accessory:

4×3 Clean Pull @ 100%

Additional Conditioning Work

3x1000m Row (3 minutes rest between efforts)