CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Hamstrings, Glutes, T-Spine and Lats
5 Minutes – Overhead Stability (KB Press, Single Arm KB Walk/Lunge, KB Windmill)
Warm-up
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Snatch)
Snatch Pull + Hang Snatch + Snatch (7×1)
Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Snatch Pull + Hang Snatch + Snatch (Build to a heavy single for the day – Note Heaviest Set)
Little Nate (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
2 Muscle-ups (Sub Bar Muscle-ups or 2:1 Pull-up/Dip)
4 HSPU (Strict if possible)
8 KB Swings (70/53)
*Competitor Track – Complete as AMRAP 20 Minutes
Nate (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Extra Credit
3 Rounds Not For Time:
1 Minute – Chinese Plank (Face Up)
1 Minute – Russian Twists (14/10 Med-Ball)
1 Minute – V-Ups