CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Hamstrings, Glutes, T-Spine and Lats
2 Minutes – Barbell Pec/Shoulder Mash with Internal/External Rotation
2 Minutes – OH Stability Drills (Single arm KB OH Squat, Single Arm KB Press, Sots Press)
Warm-up
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Snatch)
Pause Snatch (Below Knee) (9×2)
Every 90 Seconds For 12 Minutes (9 Sets) Complete 2 Pause Snatches (2 Second Pause Below Knee)
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Extra Credit
4x400m Run (2 Minute Rest Between Efforts)