CrossFit Valley Forge – Daily WOD
Day 1 of the Gymnasty Cycle!
Warm-up
Warm-up (No Measure)
Dynamic Warmup Only
Oly
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.
Metcon
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