Monday, December 12th


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

2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Snatch)

Power Snatch (7×3)

Every 90 Seconds For 9 Minutes (7 Sets) Complete 3 Power Snatches @ 70-80%

*choose weight based off feel, focus on speed under the bar

Metcon (Time)

For Time:

21-15-9

Power Cleans (135/95)

Lateral Burpees

Buy-Out

5 Rounds Not For Time:

15-20 GHD Sit-ups

Posted in Workout of the Day.