Monday, March 5th


CrossFit Vae Victis – CrossFit

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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/Stability

Warm-up

2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Snatch)

Snatch Pull + Hang Snatch (7×1)

Every 90 Seconds For 9 Minutes (7 Sets) Complete Snatch Pull + Hang Snatch (Start at 65-70% and build to a peak single for the day)

Or…

Shoulder Press (5×6)

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 6 Strict Press @ 70% + 5 Strict Pull-ups

Metcon (Time)

21-15-9

Power Cleans (135/95)

HSPU (Sub Ring Dips or 30-20-10 Push-ups)

*Scale HSPU to 15-12-9 based on ability

Buy-Out

Shoulder/Back Accessory:

3×10 (Each Side) – Landmine Press/KB Armbar/Half Kneeling Bottoms Up KB Press

Oly Accessory:

4×2 – Snatch Pull + Snatch Hi-Pull @ 100%/2 OHS + 1 Snatch Balance

Additional Conditioning Work

2x750m Row (3 Minute Rest Between Efforts)

Posted in Workout of the Day.