Monday, May 8th


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 Minute Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Clean and Jerk)

Clean and Jerk (9×1)

Every 90 Seconds For 12 Minutes (9 Sets) Complete Clean and Jerks @ approximate percentages:

55×2, 60×2, 65×2, 70×2, 75×2, 80×1, 85×1, 90×1, 85×1

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

12 Calorie Row

9 Push-ups

6 Power Cleans (135/95)

RX+ 155/105

Buy-Out

Shoulder/Back Accessory:

3×15 – Bottoms Up KB Press (Seated)/DB Front Raises/DB Single Arm Row

Oly Accessory:

5×3 Clean Pulls @ 110%/5×3 Jerk Dips @ 110%

Posted in Workout of the Day.