CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Hamstrings, Glutes, T-Spine and Lats
5 Minutes – Shoulder Mobility Drills
Warm-up
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Burgener or Oly Warm-up (Snatch)
Snatch Pull + Hang Snatch + Snatch (9×1)
Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Snatch Pull + Hang Snatch + Snatch (Build to a peak set for the day – Note heaviest set)
Metcon (Time)
3 Rounds For Time:
400m Run
15 Toes to Bar or V-ups
25 Wallballs (20/14)