Pre-Open Wednesday Primer

CrossFit Valley Forge – Daily WOD

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Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Strength

Pause Overhead Squat (3×1 @ 75-85% 1RM OHS)

Pause 2 seconds at the bottom to confirm positioning.
Complete strength in 14 min

Metcon

Metcon (AMRAP – Rounds)

Rotating stations “On the 1:30” x 18:00 (Twice through):

Station #1 – 1:00 Moderate Row/Bike/Run

Station #2 – 10 Thrusters (95/65) + 10 CTB Pull-Ups

Station #3 – 1:00 Moderate Row/Bike/Run

Station #4 – 10 Overhead Squats (95/65) + 3-5 Bar MU

Station #5 – 1:00 Moderate Row/Bike/Run

Station #6 – 10 Deadlifts (225/155) + 10 DB Hang CJ (50/35)

Below are just options. Modify down to what will keep you fresh for when you’re going to do the Open.

Rx+ – Above

Rx – 185/135 DL

RxM – 75/55, Pullups, 155/100

18/18 Rounds is best score. However, focus on technique and quality of movement.
Partner up and start 1 round behind your partner. You and your partner should be using same weights. Triple up where possible.