CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Quads, Glutes, T-Spine and Lats
3 Minutes – Shoulder Internal/External Rotation Work
2 Minutes – Squat Mobility (Accumulate 2 minutes in squat working ankles, hips)
Warm-up
2-3 Minutes Jump Rope
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Snatch)
Snatch (7×2)
Every 90 Seconds For 9 Minutes Complete 2 Snatches (Build up to a peak set for the day, note heaviest set)
Metcon (Time)
3 Rounds For Time:
50 Double Unders (3:1 Singles)
30 KB Swings (53/35)
15 Pull-ups
RX+ 70/53 and CTB Pull-ups
Buy-Out
3×10 Back Extensions (Weight if possible)