Monday, June 6th


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

200m Run

20 OHS

200m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Snatch)

3 Stop Snatch Pull + High Hang Snatch (9×1)

Every 90 Seconds For 12 Minutes (9 Sets) Complete 3 Stop Snatch Pull + High Hang Snatch (2” off floor, knee, mid thigh) @ approximate percentages:

55×2, 60×2, 65×2, 70×1, 75×1, 80×1, 80+x1, 80×1, 75×1

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

200m Run

12 Push Press (95/65)

12 Box Jumps (24/20)

RX+ 115/75

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.