Do you know someone interested in CrossFit??
From today, Feb 18-Mar 4, CFVF will be running a friendly special!
-Your friend must accompany you to the class, where you’ll both work out
-Your friend will get 2 weeks of CrossFit for $50
-You will get $25 taken off next month’s membership
-If your friend signs up, we will subtract your friend’s membership value from YOUR next month’s membership too! Win-Win!
**You must message Kevin or Danielle before showing up to class**
CrossFit Valley Forge – Daily WOD
Happy Hump Day! We are looking to hit a sweet spot with these Power Snatches today in terms of the weight feeling good and having a perfect catch each time. Are our feet hitting the ground hard? Are we punching the sky hard? Or are we just going through the motions? Work in the 50-75% range on the Power Snatches. Then we hit our Wednesday Primer! Choose a rep scheme that works for you! The goal is not to have tired Lats and Triceps/Shoulders for Friday. Lets get out of breath and call it a good Wednesday!
Warm-up (No Measure)
Mobility and Warmup
3 Position Power Snatch (5×1, Starting at 50%)
Hang (down to above knee cap)
Build across in 12 min.
Metcon (AMRAP – Rounds)
On the Minute x 16 (4 Rounds)
Min 1 – 4-6 Box Jump Overs + 4-6 TTB
Min 2 – 4 Power Snatches + 4 Overhead Squats
Min 3 – 2-4 Strict Pull-Ups + 4-6 Kipping HSPU
Min 4 – 20 Dubs
Box – 24″/20″
Barbell – 50% of your estimated 1RM Snatch.
Best score is 16/16 Rounds. Choose a rep scheme that feels like a step above Active Recovery.
Take a round off when you feel the need to.