Tuesday, September 8th


CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Hamstrings, Quads, Glutes, T-Spine and Lats

3 Minutes – Shoulder Internal/External Rotation Work

2 Minutes – Squat Mobility (Accumulate 2 minutes in squat working ankles, hips)

Warm-up

2-3 Minutes Jump Rope

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Snatch)

Snatch (7×2)

Every 90 Seconds For 9 Minutes Complete 2 Snatches (Build up to a peak set for the day, note heaviest set)

Metcon (Time)

3 Rounds For Time:

50 Double Unders (3:1 Singles)

30 KB Swings (53/35)

15 Pull-ups

RX+ 70/53 and CTB Pull-ups

Buy-Out

3×10 Back Extensions (Weight if possible)

Posted in Workout of the Day.