Monday, October 3rd

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)

Power Snatch + Snatch (7×1)

Every 90 Seconds For 9 Minutes (7 Sets) Complete Power Snatch + Snatch @ 70-75% of 1RM Snatch

Metcon (Time)

For Time:

400m Run

1 Rope Climb

10 Clean & Jerks (135/95)

2 Rope Climbs

10 Clean & Jerks (135/95)

1 Rope Climb

400m Run

RX+ 3 Legless Rope Climbs Each Set/Clean & Jerks (155/105)

Buy-Out

5×10-15 GHD Sit-ups

Posted in Workout of the Day.