CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats

3 Minutes – Calf and Ankle Mobility/Hip Mobility Drills

2 Minutes – OH Mobility/Stability Drills

Warm-up

500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Snatch)

Snatch (10×1)

EMOM For 10 Minutes Complete 1 Snatch @ 80-85%

Metcon (AMRAP – Reps)

AMRAP 10 Minutes:

3 Clean and Jerks (135/95)

3 Lateral Burpees

6 Clean and Jerks (135/95)

6 Lateral Burpees

9 Clean and Jerks (135/95)

9 Lateral Burpees

*Continue to add 3 reps of each until time expires. Score is total reps completed

Buy-Out

5 Rounds Not For Time:

15-20 GHD Sit-ups

1 Minute Max Time In Ring Support