CrossFit Valley Forge – Daily WOD
Today we build on last week’s Snatch Endurance. We take the next step and drop down to the Hang position while attempting to add a few pounds. We are looking for smooth reps and a rhythm on our snatches. After a recovery period, we attack a 15 min standard AMRAP with high dubs, a barbell that makes us strategize from the beginning, and a row that we don’t want to overdo it on. Good luck!
Warm-up (No Measure)
Mobility and Dynamic Warmup
Hang Snatch (6-8-10-12 UB E2MOM)
**All squat snatches**Build on last week’s UB High Hang Snatches by 5-15#. Must drop to above the knee cap every rep (no high hangs). Should feel better without Fran beforehand.
Double Date (AMRAP – Rounds and Reps)
15 Hang Power Snatches (95/65)
15 Power Cleans (95/65)
30/21 Calorie Row
Rx Masters 75/55