CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
2 Minutes – Box Front Rack (High Elbow) and Lat/T-Spine Stretches + 10 Reverse Snow Angels
2 Minutes – Squat Mobility (Band Squat/Hip Stretches or Wall Squats)
Warm-up
500m Row
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 1 Clean and Jerk (Build up to a peak single for the day, note heaviest set)
*Begin at 55-65% and work up to heavy single, possible 1RM attempts based off feel
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
10 Single Arm DB Snatch (45/25)
10 Box Jump Overs (24/20)
RX+ Power Snatch (75/55)
Buy-Out
3×6 Back Extensions (Weight if possible)