Monday, June 13th


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 – Front Rack Mobility

Warm-up

10 Med Ball Cleans

200m Run

10 Med Ball OH Throw

200m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Clean)

3 Stop Clean Pull + High Hang Clean (9×1)

Every 90 Seconds For 12 Minutes (9 Sets) Complete 3 Stop Clean Pull + High Hang Clean (2” off floor, knee, mid thigh) @ approximate percentages, building based off feel:

55×2, 60×2, 65×2, 70×1, 75×1, 80×1, 85×1, 90×1, 85×1

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

7 Deadlifts

14 Push-ups

200m Run

*Deadlifts @ todays heaviest clean weight up to 225/155

Buy-Out

3 Rounds Not For Time:

10 Seated DB Cuban Press

10 Barbell Rows

10 DB Lateral Flies

Posted in Workout of the Day.