CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll T-Spine and Lats
5 Minutes – Coaches Choice Dynamic Warm-up
Skill Work/Activation
1-2 Rounds:
10 Turkish Get-up (To Seated Position)
10 Single Arm KB Lunge
10 KB Windmill
Burgener or Oly Warm-up (Snatch)
Snatch (EMOM For 10 Minutes:)
EMOM For 10 Minutes (10 Sets) Complete 2 Touch and Go Snatches at 75-80% of 1RM
*If unable to maintain proper position on touch and go, reset quickly after the first rep and perform the second rep with as little time as needed to set up.
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
15 Box Jumps (24/20)
12 Push Press @ 50% of 1RM*
9 Toes to Bar
*Not to exceed 115/75