Monday, December 11th


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)

3 Position Snatch (Hip/Knee/Floor) (7×1)

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

Or…

Shoulder Press (5×6)

Every 3 Minutes For 12 Minutes (5 Sets) Complete 6 Strict Press @ 70-75% + 5 Strict Tempo Pull-ups @ 31X3

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

12 Push Press (95/65)

12 DB Snatch (45/25)

12 Burpees

RX+ Push Press (115/75)/KB Snatch (53/35)

Buy-Out

Shoulder/Back Accessory:

3×15 – DB Front Raise/Lateral Raise/Band Face Pull

Oly Accessory:

4×3 – Snatch Hi Pull @ 100%/Snatch Balance

Posted in Workout of the Day.