Monday, October 17th


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 (Snatch)

Snatch (9×1)

Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Snatch @ percentages listed below:

75%, 80%, 85%, 90%, 95%, 100%, 100+% x 3 attempts as needed

*Prior to E90 Seconds – Warm-up @ 55X2, 60×2, 65×2, 70×1

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

10 KB Swings (53/35)

10 Push Press (115/75)

10 Box Jumps (24/20)

Buy-Out

5×15-20 GHD Sit-ups

Posted in Workout of the Day.