CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
2-3 Minutes – Foam Roll T-spine & Lats
10 Glute Bridges
10 Windmills
10 Cat Camels
10 T-spine Openers
10 Squat to Stand w Overhead Reach
Skill Work/Activation
Burgener or Oly Warm-up (Clean & Jerk)
Clean and Jerk (7×1)
Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Clean and Jerk – Build to a heavy single at 85+% for the day over 7 sets
Metcon (3 Rounds for time)
Complete Each For Time:
15-12-9
Push Press (115/75)
Box Jumps (24/20)
*Rest 2 Minutes
15-12-9
Thrusters (115/75)
Double Unders (30/20/10)
*Rest 2 Minutes
15-12-9
Power Clean (115/75)
Lateral Burpee