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, 85×1, 90×1, 85×1
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
12 Calorie Row
9 Push-ups
6 Power Cleans (135/95)
RX+ 155/105
Buy-Out
Shoulder/Back Accessory:
3×15 – Bottoms Up KB Press (Seated)/DB Front Raises/DB Single Arm Row
Oly Accessory:
5×3 Clean Pulls @ 110%/5×3 Jerk Dips @ 110%