Wednesday, March 4th


CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Calf and Ankle Mobility Drills

2 Minutes – Band Lat Stretch

Skill Work/Activation

Dynamic Warm-up Drills + Burgener or Oly Warm-up (Snatch)

Snatch (9×1)

Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Snatch – Build to a heavy single for the day over 9 sets

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes:

5 Thrusters @ 35-40% of 1RM Clean and Jerk

10 Box Jump Overs (24/20)

5 Minute Rest

AMRAP 8 Minutes:

5 Power Cleans @ 50% of 1RM Clean and Jerk

10 Box Jumps (24/20)

Posted in Workout of the Day.