Wednesday, March 20th

CrossFit Vae Victis – CrossFit

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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 (5 Rounds for time)

Every 5 Minutes For 25 Minutes (5 Rounds):

400m Run or 500m Row

7 Clean and Jerks (135/95)

14 Lateral Burpees

*RX+ Clean and Jerks (155/105)

*Level 2 – Clean and Jerks (115/75)

*Level 1 – 200m Run or 250m Row or cut burpees in 1/2, Clean and Jerks (95/65)

*Athlete Notes – Each round scored for time. Cut run/row or ½ burpees as needed to complete each round. Clean and jerks should be in small sets or quick singles. There should be :30-1:00 rest each round.

Posted in Workout of the Day.