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)
2 Power Snatch + Snatch (7×1)
Every 90 Seconds For 9 Minutes (7 Sets) Complete 2 Power Snatches + Snatch @ 75-80%
*choose weight based off feel, focus on speed under the bar
Power Bomb (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
10 Power Snatches (75/55)
10 Lateral Burpees
Buy-Out
3 Rounds Not For Time:
10 DB Front Raises
10 Band Face Pulls
10 Single Arm DB Row