CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats
2 Minutes – Band Lat/Shoulder Stretches
2 Minutes – Shoulder Activation (Bands or Plates)
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean and Jerk)
Clean and Jerk (9×1)
Every 2 Minutes For 16 Minutes (9 Sets) Complete 1 Clean and Jerk (Build up to a peak single for the day, note heaviest set.
Metcon (AMRAP – Rounds and Reps)
Partner WOD:
AMRAP 12 Minutes –
Partner 1 – Run 200m
Partner 2 – AMRAP While Partner Runs:
8 KB/DB Snatch (53/35KB or 45/25DB)
8 Burpees
*Switch places when partner 1 returns from run, pick up where partner left off on AMRAP
*Score is total rounds and reps as a team
Extra Credit
5×15-20 V-Ups