CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

3 Minutes – Calf and Ankle Mobility/Hip Mobility Drills

2 Minutes – OH Mobility and Stability Drills

Warm-up

2-3 Minute Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Snatch)

Snatch Grip Deadlift + Hang Snatch + Snatch (9×1)

Every 90 Seconds For 12 Minutes (9 Sets) Complete Snatch Grip Deadlift + Hang Snatch + Snatch @ approximate percentages:

55×2, 60×2, 65×2, 70×2, 75×2, 80×1, 80×1, 85×1, 80×1

Metcon (Time)

For Time:

21-15-9

Calorie Row

Clean and Jerks @ 40-50% of 1RM

Buy-Out

3 Rounds Not For Time:

10 DB Front Raises

10 Single Arm DB Row

10 DB Flies

*Tempo – 11X1 (Heavier than last week if possible)