Wednesday, March 6th


CrossFit Vae Victis – CrossFit

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Foam Rolling/Mobility

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

2 Minutes – Calf and Ankle Stretches and Wall Quad Stretch

2 Minutes – Band Shoulder/Pec/Lat Stretches and Internal/External Rotation Mobility

Warm-up

400m Run or 500m Row

Coaches Choice Dynamic Warm-up

Metcon (Time)

500m Row

50 Alternating DB Snatches (45/25)

25 Burpees

400m Row

40 Alternating DB Snatches

20 Burpees

…300, 30,15

…200, 20, 10

…100, 10, 5

*RX+ Rope Climbs at the end of each round – 5/4/3/2/1

*Level 2 – DB Snatches (35/20)

*Level 1 – DB Snatches (25/15)

*Athlete Notes – 20-30 minute range. Keep a steady pace on DB snatches and try to pick a rep scheme of 2-3 sets on the bigger sets with short breaks between them. Steady on the burpees. Push the last two rounds.