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Author Archives: admin

Saturday, March 28th

Posted on March 27, 2020 by admin


CrossFit Vae Victis – CrossFit

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Metcon (Time)

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

Alternating DB Snatch

Burpees

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Previous WODs

Friday, April 14th

CrossFit Vae Victis – CrossFit Foam Rolling/Mobility 3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats 3 Minutes – Pigeon Pose/Hip Stretches + Glute Activation 2 Minutes – T-Spine/Lat Mobility and Activation Warm-up 500m Row Coaches Choice Dynamic Warm-up Skill Work/Activation 2 Rounds: 50ft Single Arm Farmers Carry (Left) 10 Single Leg […]

Thursday, April 13th

CrossFit Vae Victis – CrossFit 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 Warm-up 400m Run Coaches Choice Dynamic Warm-up Skill Work/Activation 100ft OH Plate Carry 10 Seated DB Press 100ft OH Plate Carry 10 DB Windmill […]

Wednesday, April 12th

CrossFit Vae Victis – CrossFit 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 Warm-up 400m Run Coaches Choice Dynamic Warm-up Metcon (Time) 10 Rounds For Time: 250m Row […]

Tuesday, April 11th

CrossFit Vae Victis – CrossFit Foam Rolling/Mobility 3 Minutes – Foam Roll Calves, Hamstrings, Quads, Glutes, T-Spine and Lats 2 Minutes – Calf and Ankle Stretches and Hip Mobility 2 Minutes – Hamstring Activation (Band hamstring extension, good mornings, band hamstring curl, pvc/barbell RDL’s) Warm-up 500m Row Coaches Choice Dynamic Warm-up Skill Work/Activation 50ft KB […]

Monday, April 10th

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 (Clean and Jerk) Clean Grip […]

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