CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Box Pigeon Stretch with Overhead Reach
2 Minutes – Shoulder Mobility (Band or DB Activation)
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean and Jerk)
Paused Clean (3 count pause at knee) + Hang Clean + Jerk (7×1)
Every 90 Seconds For 9 Minutes Complete Paused Clean (3 count pause at knee) + Hang Clean + Jerk (Build to a peak set for the day, note heaviest set)
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
Buy-Out
4x400m Run (Rest 1:1)