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
Warm-up
400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Snatch)
Snatch (10×1)
Every 90 Seconds For 14 Minutes (10 Sets) Complete Snatches @ approximate percentages based off feel:
65×2, 70×2, 75×2, 80×1, 85×1, 90×1, 95×1, 100×1, 100+x1, 100+x1
*Complete Warm-up Sets of: 55×2 and 60×2
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
400m Run
15 DB Push Press (45/25)
15 Box Jump Overs (24/20)
Buy-Out
3 Rounds Not For Time:
10 Seated DB Cuban Press
10 Barbell Rows
10 DB Lateral Flies