Monday, April 2nd

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)

Power Snatch (9×2)

Every 90 Seconds For 12 Minutes (9 Sets) Complete 2 Power Snatches (Start light and build up to a peak double for the day, no touch and go)

Or…

Shoulder Press (9×1)

Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Strict Press (Build up to a peak single for the day, with 1RM attempts if possible)

Metcon (Time)

21-15-9

Push Press (95/65)

Push-ups

Toes to Bar

*42 Double Unders Before Each Round

*RX+ 84 Double Unders

Buy-Out

Shoulder/Back Accessory:

3×20 – Band Face Pulls/3×10 DB Lateral Raise + Front Raise/3×10 Bent Over Flies

Oly Accessory:

4×2 – Snatch Pulls @ 110%/4×2 OH Squats (Work to a peak double)

Additional Conditioning Work

1000m Row For Time: