Monday, November 21st

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/Stability

Warm-up

2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Clean)

3 Position Clean (Hip/Knee/Floor) (6×1)

Every 2 Minutes For 10 Minutes (6 Sets) Complete 3-Position Clean (Hip, Knee, Floor) @ 75-80% of 1RM Clean

Metcon (Time)

3 Rounds For Time:

5 Muscle-ups

10 Push Jerks (115/75)

20 Box Jumps (24/20)

RX+ 135/95

*Sub jumping muscle-ups/transitions or sub 10 pull-ups/5 dips each round

Buy-Out

Not For Time:

5x 15-20 GHD Sit-ups

Posted in Workout of the Day.