Monday, November 11th


CrossFit Vae Victis – CrossFit

View Public Whiteboard

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 and Stability Drills

Warm-up

500m Row or 400m Run

Coaches Choice Dynamic Warm-up

Power Clean (10×1)

EMOM For 10 Minutes (10 Sets Each) Complete 1 Power Clean with a partner (Start light and build to a peak single for the day)

Armistice (AMRAP – Rounds and Reps)

AMRAP 22 Minutes (Partner WOD):

11 Power Cleans (135/95)

11 Lateral Burpees

19 Toes to Bar

18 Wallballs (20/14)

*Level 2 – Power Cleans (115/75), Knee Raises, Wallballs (14/10)

*Level 1 – Power Cleans (95/65), 30 Sit-ups, Wallballs (10)

*Athlete Notes – Happy Veterans Day. Pick a partner and get after it!

Buy-Out

Shoulder/Back Accessory:

3×10 Barbell Row/5 Bench Press

Oly Accessory:

4×2 Clean Pull + Hi-Pull @ 90%/4×2 Jerk Dip

Additional Conditioning Work

2x800m Run (Rest 1:1)