Double Date

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!

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Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Strength

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.

Metcon

Double Date (AMRAP – Rounds and Reps)

AMRAP 15:

15 Hang Power Snatches (95/65)

60 Double-Unders

15 Power Cleans (95/65)

30/21 Calorie Row

Rx Masters 75/55