CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Ankle Mobility/Hip Mobility Drills
2 Minutes – OH Mobility/Stability Drills and Wrist Mobility
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Snatch)
High Hang Snatch + Hang Snatch + Snatch (3×1)
Every 2 Minutes For 4 Minutes (3 Sets) Complete 3 Position Snatch (High Hang, Hang, Floor – Option to build but don’t worry about weight, focus on position in the bottom of the snatch)
Snatch (8×1)
@ 6 Minutes – EMOM For 8 Minutes (8 Sets) Complete 1 Snatch (Aim for 75-85% but stick with a weight you can complete all 8 reps)
Metcon (AMRAP – Reps)
AMRAP 10 Minutes:
3 Burpees
3 Power Cleans
3 Shoulder to Overhead
*Continue to add 3 reps to each movement until time expires (6/6/6, 9/9/9, 12/12/12, etc…)
RX – Use 50% of 1RM Clean and Jerk
Comp Track – 135/95
Buy-Out
3×10 Glute Ham Raise (Weight as needed)