Monday, March 30th


CrossFit Vae Victis – CrossFit

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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

400m Run or 2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Snatch)

3 Position Snatch (Hip/Knee/Floor) (7×1)

Performance:

Every 2 Minutes For 12 Minutes (7 Sets) Complete 3-Position Snatch (Hip-Knee-Floor. Build to a peak set of the complex for the day)

Metcon (Time)

3 Rounds For Time:

2 Minute Run (1:00 out/1:00 back)

21 Push Press (95/65)

21 Box Jumps (24/20)

*Level 2 – 75/55

*Level 1 – 65/45

Buy-Out

Shoulder/Back Accessory:

3×10 – Bent Over Row/Bench or DB Bench Press

Oly Accessory:

4×2 Snatch Pulls with Pause in Finish @ 90%/1 Snatch Balance + 2 OHS

Additional Conditioning Work

10 Minute Run (:30 Sprint/:30 Easy Jog)

Posted in Workout of the Day.