Monday, June 20th


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

Warm-up

400m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Snatch)

Snatch (10×1)

Every 90 Seconds For 14 Minutes (10 Sets) Complete Snatches @ approximate percentages based off feel:

65×2, 70×2, 75×2, 80×1, 85×1, 90×1, 95×1, 100×1, 100+x1, 100+x1

*Complete Warm-up Sets of: 55×2 and 60×2

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

400m Run

15 DB Push Press (45/25)

15 Box Jump Overs (24/20)

Buy-Out

3 Rounds Not For Time:

10 Seated DB Cuban Press

10 Barbell Rows

10 DB Lateral Flies

Posted in Workout of the Day.