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)
2 Snatch Pulls + Hang Snatch + Snatch (6×1)
Every 2 Minutes For 10 Minutes (6 Sets) Complete 2 Snatch Pulls + Hang Snatch + Snatch (Start at 60-70% of 1RM Snatch, building to a heavy single for the day)
CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
*If no bar muscle-up, complete 6 CTB Pull-ups
Buy-Out
5×4 Strict Press @ 75-80%
3 Rounds Not For Time:
10 DB Front Raises
10 Lying Tricep Extensions