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 Drills
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Snatch)
Snatch (10×1)
EMOM For 10 Minutes Complete 1 Snatch @ 80-85%
Metcon (AMRAP – Reps)
AMRAP 10 Minutes:
3 Clean and Jerks (135/95)
3 Lateral Burpees
6 Clean and Jerks (135/95)
6 Lateral Burpees
9 Clean and Jerks (135/95)
9 Lateral Burpees
*Continue to add 3 reps of each until time expires. Score is total reps completed
Buy-Out
5 Rounds Not For Time:
15-20 GHD Sit-ups
1 Minute Max Time In Ring Support