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 (Snatch)
Snatch (9×1)
Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Snatch @ percentages listed below:
75%, 80%, 85%, 90%, 95%, 100%, 100+% x 3 attempts as needed
*Prior to E90 Seconds – Warm-up @ 55X2, 60×2, 65×2, 70×1
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
10 KB Swings (53/35)
10 Push Press (115/75)
10 Box Jumps (24/20)
Buy-Out
5×15-20 GHD Sit-ups