Monday, April 16th

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 and Stability Drills

Warm-up

2-3 Minute Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Snatch)

Snatch (9×2/1)

Performance:

Every 90 Seconds For 12 Minutes (9 Sets) Complete Snatches @ approximate percentages:

55×2, 60×2, 65×2, 70×2, 75×2, 80×1, 80×1, 85×1, 80×1

Or…

Seated Shoulder Press (5×6)

Fitness:

Every 3:00 Minutes For 12 Minutes (5 Sets) Complete:

6 Seated Strict Press @ 70-75%

10 (Each Side) Single Arm DB Row

10 (Each Side) Halo’s (Plate)

Metcon (Time)

RX –

30-24-18-12-6

KB Snatches (53/35)

15-12-9-6-3

Strict Ring Dips

*Complete 40 double unders after each set (30/15/40, 24/12/40, etc…)

*Level 2 – KB Snatches (35/20), 10-8-6-4-2 Ring Dips, and 20 Double Unders after each round

*Level 1 – DB Snatches, Banded Ring Dips or Push-ups, 2:1 Single Unders

*Athlete Notes – 8-12 minute range. Should be moving through KB Snatches unbroken, possibly 1 break on first 2 sets. Ring Dips should be completed in minimum sets of 2-3 reps early, singles as needed towards the end.

Buy-Out

Shoulder/Back Accessory:

3×8 – DB Arnold Press/40 Second DB Lateral Raise Hold/40 Second DB Front Raise Hold

Oly Accessory:

4×2 – 3 Stop (2”/Knee/Mid Thigh) Snatch Pulls @ 80%/4×5 Snatch Grip Sots Press

Additional Conditioning Work

5 Rounds For Calories: 1 Minute Row/1 Minute Rest or alternate with partner, rest while partner is working.