CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
2 Minutes – Hamstring Stretches/Activation
2 Minutes – Front Rack/Wrist Mobility + Shoulder Mobility/Activation
Warm-up
400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Power Clean/Push Jerk)
Power Clean + Push Jerk (5×3)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 3 Power Clean & Push Jerks @ 80% of 1RM Clean & Jerk (Touch and Go If Possible)
CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
Buy-Out
EMOM For As Long As Possible: 3 Rope Climbs