Wednesday, February 5th

CrossFit Vae Victis – CrossFit

View Public Whiteboard

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

Metcon (Time)

750m Row

20 Power Cleans @ 50%

40 Box Jump Overs (24/20)

60 Walking Lunges

40 Box Jump Overs (24/20)

20 Power Cleans

750m Row

*RX+ Power Cleans (155/105)

*Level 2 – Box Jump Overs (20/18)

*Level 1 – DB Hang Power Clean and Step-ups

*Athletes Notes – 15-20 minute range. Power cleans should be moderately heavy but something you can touch and go or hit quick singles with. Compare to 6/12/19

Posted in Workout of the Day.