CrossFit Valley Forge – Daily WOD
Warm-up
Warm-up (No Measure)
100m Jog
3 Strict Pull-Ups + 5 Diamond Pushups + 7 Goblet Squats
100m Jog
5 Good Mornings
5 Back Squats
5 Behind the Neck Strict Presses
100m Jog
5 Stiff-Legged Deadlifts
5 Hang Muscle Snatches
5 Overhead Squats
100m Jog
Strength
Behind the Neck Strict Press (Moderate Triple)
Build to Moderate 3 from Min 0:00-4:00
Behind The Neck Jerk (Moderate Triple)
Build to Moderate 3 from Min 4:00-10:00
Push Jerk, Not Split
Power Snatch (Heavy Single)
Build to an 80% Single Min 10:00-18:00.
Metcon
Metcon (Time)
For Time:
45 Burpees
400 Meter Run
30 Power Snatches (115/80)
400 Meter Run
15 Chest to Bar Pull-Ups