CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3-5 Minutes – Foam Roll Hamstrings, Glutes, T-Spine, Pecs and Lats
2 Minutes – Band Distracted Pigeon Pose/Hip Mobility
2 Minutes – Band Shoulder/Lat Stretches
Warm-up
Coaches Choice Dynamic Warm-up
Skill Work/Activation
10 Wall Squats
10 Reverse Snow Angels
10 Single Arm KB/DB Press
Oly Warm-up (Snatch)
Hang Power Snatch + Power Snatch (7×1)
Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Hang Power Snatch + Power Snatch (Build to a heavy set for the day – Note Heaviest Set)
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
21 Double Unders (2:1 Singles)
15 Single Arm KB/DB Snatch (53/35KB or 45/25DB)
9 Push-ups
Extra Credit
EMOM For 10 Minutes Complete 3-5 Muscle-ups or 5 Kipping Swings and 3 Muscle-up Transitions