Monday, September 16th

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


500m Row or 400m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Snatch)

2 Position Snatch (7×1)


Every 90 Seconds For 9 Minutes (7 Sets) Complete 2 Position Snatch (Hang/Floor – Start at 60-70% of 1RM Snatch and build to a peak set for the day)

DB Arnold Press (4×10)


Every 4 Minutes For 12 Minutes (4 Sets) Complete:

10 Seated DB Arnold Press

8 CTB Pull-ups

12 Bent Over Flies

Metcon (Time)

5 Rounds For Time:

15m/12w Calorie Row

9 Hang Power Cleans

6 Push Jerks

3 Power Snatches

*Barbell weight at 60% of 1RM Snatch up to (115/75)

*Athlete Notes – 8-15 minute range. Keep a strong row pace, resting before starting barbell complex. Pick a weight you expect to go unbroken with for each round of the barbell complex, resetting only for power snatch.


Shoulder/Back Accessory:

3×12 Bent Over Row/3 Bench Press

Oly Accessory:

4×3 Snatch Pulls @ 90-95%/3 OHS + 1 Snatch Balance

Additional Conditioning Work

800/400/200/100 Run (Rest 3:00/2:00/1:00)

Posted in Workout of the Day.