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 (Snatch)
Snatch Grip Deadlift + Hang Snatch + Snatch (9×1)
Every 90 Seconds For 12 Minutes (9 Sets) Complete Snatch Grip Deadlift + Hang Snatch + Snatch @ approximate percentages:
55×2, 60×2, 65×2, 70×2, 75×2, 80×1, 80×1, 85×1, 80×1
Metcon (Time)
For Time:
21-15-9
Calorie Row
Clean and Jerks @ 40-50% of 1RM
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)