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)
Snatch (8×1)
Every 2 Minutes For 14 Minutes (8 Sets) Complete Snatches @ approximate percentages:
60×2, 65×2, 70×2, 75×2, 80×1, 85×1, 90×1, 95×1
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
7 Deadlifts (225/155)
14 Push-ups
200m Run
Buy-Out
Shoulder/Back Accessory:
3×12 – DB Front Raises/DB Lateral Raises/Band Face Pull + Rotations
Oly Accessory:
5×3 Snatch Pulls @ 110%/5×3 Snatch Balance