Monday, December 10th


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 (Snatch)

3 Position Snatch (Hip/Knee/Floor) (7×1)

Performance:

Every 2 Minutes For 12 Minutes (7 Sets) Complete 3-Position Snatch (Build by feel to a peak set for the day)

Wall Sit Curl and Press (4×16)

Fitness:

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

16 (8 Each Side) Wall Sit Curl and Press

5 Tempo Pull-ups @ 31X1

20 (10 Each Side) Single Arm KB/DB Turkish Sit-ups

Metcon (AMRAP – Reps)

AMRAP 8 Minutes:

3 Power Snatches (75/55)

3 Lateral Burpees

6 Power Snatches

6 Lateral Burpees

9 Power Snatches

9 Lateral Burpees

*Continue to add 3 reps to each movement until time expires…

RX+ Power Snatches (95/65)

*Level 2 – Power Snatches (65/45)

*Level 1 – Power Snatches (55/35)

*Athlete Notes – Goal is to get into the round of 15/18. Power snatches should be light, unbroken early on, breaking into manageable sets in later rounds.

Buy-Out

Shoulder/Back Accessory:

4×6-8 (Each Arm) Single Arm Tempo DB Bench Press @ 21X1

4×5-7 Behind The Neck Tempo Pull-ups @ 11X1

Oly Accessory:

4×2 3 Position Snatch Pull @ 80-90%

Additional Conditioning Work

10 Minute Assault Bike (:30on/:30off)