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
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean and Jerk)
Power Clean & Jerk (5×3)
Every 90 Seconds For 6 Minutes (5 Sets) Complete 3 Power Clean and Jerks @ 70% (Touch and go if possible)
Metcon (Time)
3 Rounds For Time:
500m Row
12 Push Jerks (115/75)
21 Box Jumps (24/20)
RX+ 135/95
Buy-Out
5×10-15 GHD Sit-ups