Wednesday, December 5th

CrossFit Vae Victis – CrossFit

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Metcon (AMRAP – Reps)

EMOM For 30 Minutes (10 Rounds):

Minute 1: 15m/12w Calorie Row

Minute 2: 12 Box Jump Overs (24/20)

Minute 3: 6 Clean and Jerks (115/75)

*RX+ Box Jump Overs (30/24), Clean and Jerks (135/95)

*Level 2 – Box Jump Overs (20/18), Clean and Jerks (95/65)

*Level 1 – Box Jump Overs (18/12), Clean and Jerks (75/55)

*Athlete Notes – Complete as many reps as possible throughout the 30 minutes. The row will be challenging, drop calories as needed to something you can hit every minute (Eg: 12/10) and have time to transition. Box jump overs and clean and jerks should be more than manageable, allowing some rest. Clean and jerks should be under 30 seconds each round.

Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats

2 Minutes – Calf and Ankle Stretches and Wall Quad Stretch

2 Minutes – Band Shoulder/Pec/Lat Stretches and Internal/External Rotation Mobility


400m Run or 500m Row

Coaches Choice Dynamic Warm-up

Posted in Workout of the Day.