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 and Stability Drills
Warm-up
2-3 Minute Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean and Jerk)
3 Position Clean + Jerk (Hip/Knee/Floor/Jerk) (7×1)
Every 90 Seconds For 9 Minutes (7 Sets) Complete 3 Position Clean + Jerk (Hip/Knee/Floor/Jerk – Build to a peak set for the day)
Metcon (AMRAP – Reps)
AMRAP 10 Minutes:
3 Clean & Jerks (115/75)
3 Toes to Bar
6 Clean & Jerks
6 Toes to Bar
9 Clean & Jerks
9 Toes to Bar
RX+ 135/95
*Continue to add 3 reps each set until time expires
Buy-Out
3×8 Back Extensions (Weight if possible)