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 and Stability Drills
Warm-up
200m Run
20 OHS
200m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Snatch)
3 Stop Snatch Pull + High Hang Snatch (9×1)
Every 90 Seconds For 12 Minutes (9 Sets) Complete 3 Stop Snatch Pull + High Hang Snatch (2” off floor, knee, mid thigh) @ approximate percentages:
55×2, 60×2, 65×2, 70×1, 75×1, 80×1, 80+x1, 80×1, 75×1
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
200m Run
12 Push Press (95/65)
12 Box Jumps (24/20)
RX+ 115/75
Buy-Out
3 Rounds Not For Time:
10 Seated DB Cuban Press
10 Barbell Rows
10 DB Lateral Flies