Monday, February 19th


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

2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Snatch)

Snatch (10×2)

EMOM For 10 Minutes (10 Sets) Complete 2 Snatches @ 70-80% (Pick a weight you feel strong with and can hit two good singles with each minute)

Or…

Shoulder Press (4×10)

Every 3:00 Minutes For 9 Minutes (4 Sets) Complete 10 Strict Press @ 60% + 5 Strict Pull-ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

6 Toes to Bar

9 Push-ups

12 Deadlifts (115/75)

RX+ 12 Toes to Bar, 9 HSPU, 12 Deadlifts (155/105)

Buy-Out

Shoulder/Back Accessory:

3×10 – DB Lateral + Front Raise Combo/3×20 Band Face Pull

Oly Accessory:

4×2 – Snatch Pull + Snatch Hi-Pull @ 95%/OHS + 2 Snatch Balance

Additional Conditioning Work

6x200m Run (1 Minute Rest Between Efforts)