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 and Stability Drills
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 (6×1)
Every 2 Minutes For 10 Minutes (6 Sets) Complete 2 Power Snatches + 1 Snatch @ 70-80% (Touch and go if possible for power snatch, reset for full snatch)
Metcon (Time)
For Time:
50 Double Unders
5 Rounds:
12 Alternating Dumbbell Snatches (45/25)
12 Push-ups
50 Double Unders
RX+ 100 Double Under Buy-in/Buy-out, Power Snatches (75/55) and Ring Dips
Buy-Out
4×30 Second Assault Bike Sprints (2 Minute Recovery)