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
2-3 Minute Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean and Jerk)
Clean and Jerk (9×1)
Every 90 Seconds For 12 Minutes (9 Sets) Complete Clean and Jerks @ approximate percentages:
55×2, 60×2, 65×2, 70×2, 75×2, 80×1, 80×1, 85×1, 80×1
Metcon (AMRAP – Reps)
Partner WOD:
Partner 1: Row 1 Minute Max Calories
Partner 2: Max Clean and Jerks @ 50% of 1RM
RX+ 135/95
*Clock will be set for 1 minute interval with 15 seconds rest to switch positions
*Each partner will complete 5 rounds of each
*Score is total reps combined of calories and reps of clean and jerks
Buy-Out
5×10-15 GHD Sit-ups