CrossFit Valley Forge – Daily WOD

Day 1 of the Gymnasty Cycle!

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Warm-up (No Measure)

Dynamic Warmup Only


Power Snatch + Hang Snatch + OHS (6×1)

Start at 60% of 1RM Snatch and Build Across

Without dropping, complete a Power Snatch, then a Hang Squat Snatch, then an OHS.


Dive Bomber (Time)

3 Rounds:

24/17 Calorie Row

21 Wallballs 20/14#

18 Alternating Dumbbell Snatches

15 Lateral Burpees over DB

Rx+ Dumbbell 70/50

Rx Dumbbell – 50/35

Rx Master’s DB – 35/20