Wednesday, July 1st

CrossFit Vae Victis – CrossFit

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Foam Rolling/Mobility

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

3 Minutes – Calf and Ankle Mobility

2 Minutes – OH Mobility/Stability Drills


500m Row or 400m Run

Coaches Choice Dynamic Warm-up

Metcon (Time)

800m Run or 1000m Row

20 Hang Power Cleans (115/75)

40 Lateral Burpees

600m Run or 750m Row

15 Power Cleans

30 Target Burpees

400m Run or 500m Row

10 Squat Cleans

20 Burpee Box Jump Overs (24/20)

*RX+ Power Cleans (135/95)

*Level 2 – Power Cleans (95/65), BBJO (20/18)

*Level 1 – Power Cleans (75/55), BBJO (18/12)

*Athlete Notes – 18-30 minute range. Cleans should be completed in 1-2 sets on hang power cleans. 2-3 sets on power cleans and squat cleans, or quick singles.

Posted in Workout of the Day.