Monday, May 18th


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/Double Under Practice

Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Clean and Jerk)

Hang Clean + Front Squat + Clean + Jerk (7×1)

Performance:

Every 2 Minutes For 12 Minutes (7 Sets) Complete Hang Clean + Front Squat + Clean + Jerk (Start light and build to a peak single for the day or complete all 7 sets at a working weight)

Metcon (Time)

21-15-9

Power Snatch (75/55)

Box Jump (24/20)

*400m/200m/100m Run to Start Each Round

*RX+ Power Snatch (95/65)

*Level 2 – Power Snatch (65/45)

*Level 1 – Power Snatch (55/35) or DB Snatch

Buy-Out

Shoulder/Back Accessory:

3×15 Bent Over Flies/10 Tempo Bench Press @ 31X1

Oly Accessory:

4×3 Clean Pulls @ 100%/Jerk Dips @ 105-110%

Additional Conditioning Work

10 Minute Row or Run – :30 Hard/:30 Easy

Posted in Workout of the Day.