CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Hamstrings, Glutes, T-Spine and Lats
2 Minutes – Front Rack Mobility
2 Minutes – Wrist Mobility
Warm-up
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean & Jerk)
Clean + Front Squat + Jerk (7×1)
Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Clean + Front Squat + Jerk (Build to a heavy single for the day – Note Heaviest Set)
Metcon (Time)
For Time:
800m Run
15-12-9
Power Cleans (135/95)
HSPU (Sub 2:1 Push-ups)
800m Run
RX+ 155/105
Extra Credit
3 Rounds Not For Time:
1 Minute – Chinese Plank (Face Down)
1 Minute – L-Sit Hold (Rings or Parallettes)
1 Minute – Sit-ups