Monday, August 29th


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/Stability

Warm-up

500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Clean and Jerk)

Clean and Jerk (9×1)

Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Clean and Jerk @ percentages listed below:

75%, 80%, 85%, 90%, 95%, 100%, 100+% x 3 attempts as needed

*Prior to E90 Seconds – Warm-up @ 55X2, 60×2, 65×2, 70×1

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

9 Deadlifts

6 Hang Power Cleans

3 Push Press

9 Lateral Burpees

*Barbell weights @ 95/65 or less. Pick a weight you can complete each round of 18 barbell reps without putting the bar down

Buy-Out

3 Rounds Not For Time:

10 Strict Toes to Bar or Straight Leg Raises

10 Ring Rows

10 Ring Dips

Posted in Workout of the Day.