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 (Power Snatch)
Power Snatch (10×3)
EMOM For 10 Minutes Complete 3 Power Snatches @ 70-80% of 1RM Snatch (Base off feel and pick a weight that you’re moving quickly and getting under the bar with)
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.
Sub 5 CTB Pull-ups if no Muscle-up
Buy-Out
3 Rounds Not For Time:
10 DB Lateral Raises
10 Single Arm Bottoms Up KB Press (Each Side)
10 Barbell Row