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
400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Snatch)
Snatch Pull + Power Snatch + Snatch Pull + Snatch (7×1)
Every 2 Minutes For 12 Minutes (7 Sets) Complete Snatch Pull + Power Snatch + Snatch Pull + Snatch (Start at 50% of 1RM Snatch and build to a heavy single for the day)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes
200m Run
12 Single Arm DB Snatch (45/25)
6 Burpee Box Jumps (24/20)
RX+ 30/24″
Buy-Out
3 Rounds Not For Time:
10 Back Extensions
10 DB Front Raises
10 Barbell Rows