Thursday, April 9th

CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

5 Minutes – Foam Roll Calves and Ankles, Hamstrings, Glutes, T-Spine and Lats

1 Minute – Band Crossbody Stretch

1 Minute – Band Lat Stretch

1 Minute – Band Front Rack Stretch

Warm-up

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Clean and Jerk)

Clean and Jerk (7×2)

Every 90 Seconds For 9 Minutes (7 Sets) Complete 2 Clean and Jerks (Build to a heavy double for the day) – Note Heaviest Set

Metcon (AMRAP – Rounds)

Every 4 Minutes For 16 Minutes (5 Rounds):

30m/20w Cal Row

15 Push Press (75/55)

15 KB Swings (53/35)

*If rest period is too long, perform Every 3 Minutes For 12 Minutes (5 Rounds):

Posted in Workout of the Day.