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)
Power Snatch + Hang Snatch + Snatch (7×1)
Every 90 Seconds For 9 Minutes (7 Sets) Complete Power Snatch + Hang Snatch + Snatch (Start at 60% of 1RM Snatch, building to a heavy single for the day)
Metcon (Time)
For Time:
500m Row
21 Power Snatches (75/55)
15 Box Jumps (24/20)
9 Muscle-ups
15 Box Jumps (24/20)
21 Power Snatches (75/55)
500m Row
RX+ Power Snatches (95/65)
*If no muscle-up, sub 3 x 5 pull-ups/5 dips (15 total of each)
*15 Minute Cap
Buy-Out
3 Rounds Not For Time:
10 Seated Bottoms Up KB Press
10 DB Front Raises
10 Lying Tricep Extensions