Monday, November 16th


CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats

2 Minutes – Hamstring Stretches/Activation

2 Minutes – Front Rack/Wrist Mobility + Shoulder Mobility/Activation

Warm-up

400m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Power Clean/Push Jerk)

Power Clean + Push Jerk (5×3)

Every 2 Minutes For 8 Minutes (5 Sets) Complete 3 Power Clean & Push Jerks @ 80% of 1RM Clean & Jerk (Touch and Go If Possible)

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

Buy-Out

EMOM For As Long As Possible: 3 Rope Climbs

Posted in Workout of the Day.