Monday, May 16th


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

400m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Clean)

3 Position Clean (Hip/Knee/Floor) (9×1)

Every 90 Seconds For 12 Minutes (9 Sets) Complete 3 Position Clean (Hip, Knee, Floor) @ approximate percentages:

55×2, 60×2, 65×1, 70×1, 75×1, 80×1, 85×1, 80×1, 80×1

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Buy-Out

3 Rounds Not For Time:

10 DB Front Raises

10 Single Arm DB Row

10 DB Lateral Flies

*Tempo – 11X1 (Heavier than last week if possible)

Posted in Workout of the Day.