Monday, October 30th


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)

Snatch (9×1)

Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Snatch (Start at 70% and build to a peak single for the day, no more than 3 attempts at 1RM if attempting)

Or…

Shoulder Press (5×1)

Every 3 Minutes For 12 Minutes (5 Sets) Complete 1 Strict Press @ 90-95% + 5 Strict Pull-ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

15m/12w Calorie Row

12 KB Snatches (53/35)

9 Ring Dips

RX+ HSPU

Buy-Out

Shoulder/Back Accessory:

3×15 – Pendlay Row/Band Face Pull + Rotation/Lateral Raises

Oly Accessory:

4×3 – Snatch Hi-Pull @ 90%/OH Squat (Building to peak set)