CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Hamstrings, Glutes, T-Spine and Lats
5 Minutes – Shoulder Mobility Drills
Skill Work/Activation
Burgener or Oly Warm-up (Clean and Jerk)
Hang Clean + Clean + Jerk (9×1)
Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Hang Clean + Clean + Jerk (Building to a peak set for the day – Note heaviest set)
Metcon (Time)
For Time:
25-20-15-10-5
KB Swings (53/35)
5-10-15-20-25
Burpees
*Alternate between the two movements
*Competitor track KB Swings at (70/53) aim to complete all sets unbroken