CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
2 Minutes – Calf and Ankle Mobility Drills
2 Minutes – Band Lat Stretch
Skill Work/Activation
Dynamic Warm-up Drills + Burgener or Oly Warm-up (Snatch)
Snatch (9×1)
Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Snatch – Build to a heavy single for the day over 9 sets
Metcon (AMRAP – Rounds and Reps)
AMRAP 8 Minutes:
5 Thrusters @ 35-40% of 1RM Clean and Jerk
10 Box Jump Overs (24/20)
5 Minute Rest
AMRAP 8 Minutes:
5 Power Cleans @ 50% of 1RM Clean and Jerk
10 Box Jumps (24/20)