CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3-5 Minutes – Foam Roll Hamstrings, Glutes, T-Spine, Pecs and Lats
2 Minutes – Trap Mash with Overhead Reach (Barbell in Rack)
2 Minutes – Foam Roll T-Spine with Barbell on Floor in Overhead Position (Snatch Grip)
Warm-up
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Snatch)
Snatch (9×1)
Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Snatch (Build up to a peak single for the day, Note heaviest set)
Metcon (Time)
“McShane”
50 Double Under (Buy-in)
9-8-7-6-5-4-3-2-1
Overhead Squat (95/65)
CTB Pull-ups
50 Double Under (Buy-out)
RX+ 115/75
*Front Squats may be subbed if unable to overhead squat