CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Hamstrings, Glutes, T-Spine, Pecs and Lats
2 Minutes – Wrist Mobility Stretches
3 Minutes – Front Squat Mobility (With band or barbell)
Warm-up
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Burgener or Oly Warm-up (Clean and Jerk)
Clean and Jerk (7×2)
Every 90 Seconds For 9 Minutes (7 Sets) Complete 2 Clean and Jerks (Build to a peak double for the day – Note heaviest set)
Metcon (Time)
For Time:
400m Run
15 Clean and Jerks
3 Rope Climbs
15 Clean and Jerks
3 Rope Climbs
15 Clean and Jerks
400m Run
*Clean and Jerks at 40-50% of 1RM Clean and Jerk
*Sub Rope Pulls from seated, lying position or 2:1 Ring Rows