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 (Snatch)
Warm-up
2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Snatch)
High Hang Snatch + Hang Snatch + Snatch (5×1)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 3 Position Snatch – High Hang + Hang (Above Knee) + Floor (Build up to a peak set for the day, note heaviest set)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
9 Deadlifts (155/105)
12 Push-ups
15 Box Jumps (24/20)
Buy-Out
5 Rounds Not For Time:
15-20 GHD Sit-ups
3 Strict Press @ 75-80%