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 (Hip/Knee/Floor) Start light and build to peak single for the day
Horsepower (AMRAP – Reps)
EMOM For 10 Minutes:
Even Minutes – Clean and Jerks (115/75)
Odd Minutes – Burpees
RX+ 135/95
Buy-Out
5×15-20 GHD Sit-ups
Max Handstand Walk or Hold