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 and Stability Drills
Warm-up
2-3 Minute Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean and Jerk)
Clean Grip Deadlift + Hang Clean + Jerk (9×1)
Every 90 Seconds For 12 Minutes (9 Sets) Complete Clean Grip Deadlift + Hang Clean and Jerk @ approximate percentages:
55×2, 60×2, 65×2, 70×2, 75×2, 80×1, 80×1, 85×1, 80×1
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
200m Run
20 KB Swings (53/35)
10 Push-ups
RX+ 15 Hang Power Snatch (75/55)
Buy-Out
3 Rounds Not For Time:
10 DB Front Raises
10 Single Arm DB Row
10 DB Flies
*Tempo – 11X1 (Heavier than last week if possible)