Monday, December 19th


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

Warm-up

2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Clean)

Power Clean (7×3)

Every 90 Seconds For 9 Minutes (7 Sets) Complete 3 Power Cleans @ 75-85%

*choose weight based off feel, focus on speed under the bar

Metcon (Time)

For Time:

21-15-9

Deadlifts (225/155)

Box Jumps (24/20)

RX+ Deadlifts 275/185 and Box Jumps (30/24)

Buy-Out

3 Rounds Not For Time:

10 DB Front Raises

10 Band Face Pulls

10 Single Arm DB Row