Monday, December 4th


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 (Clean and Jerk)

3 Position Clean + Jerk (Hip/Knee/Floor/Jerk) (7×1)

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

Or…

Shoulder Press (5×8)

Every 3 Minutes For 12 Minutes (5 Sets) Complete 8 Strict Press @ 65-70% + 5 Strict Tempo Pull-ups @ 31X3

Metcon (Time)

3 Rounds For Time:

400m Run

12 Power Snatch (95/65)

6 Bar Muscle-ups (Sub 6 CTB Pull-ups + 6 Dips)

*RX+ Power Snatch (115/75)

Buy-Out

Shoulder/Back Accessory:

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

Oly Accessory:

4×3 – Clean Pull @ 110%/Split Press @ 70-80%