Monday, November 27th


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/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 + Snatch (7×1)

Every 2 Minutes For 12 Minutes (7 Sets) Complete Snatch Pull + Hang Snatch + Snatch (Build to a peak single for the day)

Or…

Seated Shoulder Press (7×2)

Every 2 Minutes For 12 Minutes (7 Sets) Complete 2 Seated Strict Press @ 85-90% + 5 Strict Pull-ups

Metcon (Time)

5 Rounds For Time:

15m/12w Cal Row

12 Lateral Burpees

9 Push Jerks (115/75)

RX+ 135/95

*15 Minute Cap

Buy-Out

Shoulder/Back Accessory:

3×10 – Pendlay Row/Band Face Pull + Rotation/Lateral Raises

Oly Accessory:

4×3 – Snatch Pull @ 110%/4×2 Snatch Balance + OHS

Posted in Workout of the Day.