CrossFit Vae Victis – CrossFit
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)
3 Position Snatch (Hip/Knee/Floor) (7×1)
Every 2 Minutes For 12 Minutes (7 Sets) Complete 3-Position Snatch (Build by feel to a peak set for the day)
Or…
Shoulder Press (5×6)
Every 3 Minutes For 12 Minutes (5 Sets) Complete 6 Strict Press @ 70-75% + 5 Strict Tempo Pull-ups @ 31X3
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
12 Push Press (95/65)
12 DB Snatch (45/25)
12 Burpees
RX+ Push Press (115/75)/KB Snatch (53/35)
Buy-Out
Shoulder/Back Accessory:
3×15 – DB Front Raise/Lateral Raise/Band Face Pull
Oly Accessory:
4×3 – Snatch Hi Pull @ 100%/Snatch Balance