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