Monday, February 24th


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)

Clean and Jerk (10×2)

Performance:

EMOM For 10 Minutes (10 Sets) Complete 2 Clean and Jerks @ 70-75%

Or

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
*Level 2 – 115/75

*Level 1 – 95/65

Half Kneeling DB Press (4×10)

Fitness:

Every 4 Minutes For 12 Minutes (4 Sets) Complete:

10 Half Kneeling DB or KB Press (5 each side)

10 Single Arm Tempo Ring Row @ 31X3 (5 each side)

15 Hanging Knee Raises

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

200m Run

12m/9w Push-ups

24 Alternating DB Snatches (45/25)

*RX+ Ring Dips

*Level 2 – Alternating DB Snatches (35/20)

*Level 1 – Alternating DB Snatches (25/15)

*Athlete Notes – Goal is 3-5+ rounds. Move steady, resting between movements. Work in lock out and good OH position with db snatches.

Buy-Out

Shoulder/Back Accessory:

5×2 –Tempo Bench Press @ 51X1/4×10 BB Row

Oly Accessory:

4×2 Clean Hi-Pulls @ 80-85%/4×2 Jerk Dips @ 105-110%

Additional Conditioning Work

1 Mile Run

Posted in Workout of the Day.