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 (Clean)
Power Clean (7×3)
Every 90 Seconds For 9 Minutes (7 Sets) Complete 3 Power Cleans @ 75-85%
*choose weight based off feel, focus on speed under the bar
Metcon (Time)
For Time:
21-15-9
Deadlifts (225/155)
Box Jumps (24/20)
RX+ Deadlifts 275/185 and Box Jumps (30/24)
Buy-Out
3 Rounds Not For Time:
10 DB Front Raises
10 Band Face Pulls
10 Single Arm DB Row