Monday, February 11th


CrossFit Vae Victis – CrossFit

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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 (Snatch)

2 Power Snatch + Snatch (7×1)

Performance:

Every 2 Minutes For 12 Minutes (7 Sets) Complete 2 Power Snatches + 1 Snatch (Start at 50-60% of 1RM Clean and Jerk and build by feel to a peak single for the day)

Shoulder Press (4 x 2-3)

Fitness:

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

2-3 Strict Press @ 80-90%

15 Bent Over Flies

15 Knee Tuck + V-Up

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

30m/24w Calorie Row

20 KB Swings (53/35)

15 Push Press (95/65)

20 KB Swings

60 Double Unders

*RX+ 30 Push Press (115/75), 100 Double Unders

*Level 2 – KB Swings (45/30), Push Press (75/55), 30 Double Unders

*Level 1 – KB Swings (35/25), Push Press (65/45), 2:1 Singles

*Athlete Notes – Goal is 1+ to 3 rounds. KB swings and push press should be unbroken, resting as needed between sets.

Buy-Out

Shoulder/Back Accessory:

4×5 KB Bench Press

4×7 Strict Pull-ups/Pull-up + Front Lever (Weight pull-ups as needed)

Oly Accessory:

4×3 Snatch Pulls @ 105%/Snatch Balance

Additional Conditioning Work

500m/250m/500m Row/250m Row (Rest 2/1/2 minutes)