Monday, May 4th


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

500m Row or 400m Run

Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Clean and Jerk)

2 Position Clean + Jerk (7×1)

Performance:

Every 2 Minutes For 12 Minutes (7 Sets) Complete 2 Position Clean (Hang/Floor) + Jerk (Start at 60-70% of 1RM Clean and Jerk and build to a peak set for the day or choose a working weight for all 7 sets)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

200m Run

15 Alternating DB Snatch (45/25)

15m/10w Push-ups

*Level 2 – DB Snatch (35/20), Band Assisted Push-ups

*Level 1 – DB Snatch (25/15), Box/Incline Push-ups

*If you would like to mix more running into today’s workout, complete as a 20 minute AMRAP and complete 400m runs each round.

Buy-Out

Shoulder/Back Accessory:

3×8 Tempo Bent Over Row @ 21X1/10 Bench Press

Oly Accessory:

4×3 Clean Pulls @ 95-100%/50ft OH Walking Lunge

Additional Conditioning Work

500/400/300/200/100 Row (Rest 2:00/1:30/1:00/:30)

Posted in Workout of the Day.