Monday, April 6th


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/Hip Mobility Drills

2 Minutes – OH Mobility and Stability Drills

Warm-up

500m Row or 400m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Clean and Jerk)

Power Clean + Squat Clean + Jerk (10×1)

Performance:

EMOM For 10 Minutes Complete Power Clean + Squat Clean + Jerk @ 60-70%

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

10 Air Squats

9 DB Snatches (Right Arm – 50#)

10 Push-ups

9 DB Snatches (Left Arm – 50#)

Buy-Out

Shoulder/Back Accessory:

3×8 – Bent Over Row/Bench or DB Bench Press

Oly Accessory:

4×2 Clean Pulls with Pause in Finish @ 90%/Jerk Dip @ 105-110%

Additional Conditioning Work

2 x 5:00 Run (3 minutes rest between efforts)

Posted in Workout of the Day.