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)
Power Snatch + Snatch (7×1)
Every 90 Seconds For 9 Minutes (7 Sets) Complete Power Snatch + Snatch @ 70-75% of 1RM Snatch
Metcon (Time)
For Time:
400m Run
1 Rope Climb
10 Clean & Jerks (135/95)
2 Rope Climbs
10 Clean & Jerks (135/95)
1 Rope Climb
400m Run
RX+ 3 Legless Rope Climbs Each Set/Clean & Jerks (155/105)
Buy-Out
5×10-15 GHD Sit-ups