CrossFit Valley Forge – Daily WOD
Warm-up
Warm-up (No Measure)
Mobility and Dynamic Warmup
Strength
Back Squat (Rest 2 min between sets x6)
6 Reps @ 65%
3 Reps @ 70%
6 Reps @ 65%
3 Reps @ 75%
6 Reps @ 65%
3 Reps @ 80%
Grab 1-2 partners who lift similar weights and this should be enough time to squat and change weights.
Oly
Power Snatch (Finish with 3×1 @ 82%)
On the 1:30 x 4 Sets:
1 Halting Power Snatch (2s at knee-level)
1 Power Snatch
… Directly into:
On the 1:00 x 6 Sets:
1 Power Snatch
Set #1 – 58% of estimated 1RM Power Snatch
Set #2 – 61%
Set #3 – 64%
Set #4 – 67%
*Changing to Singles…
Set #5 – 70%
Set #6 – 74%
Set #7 – 78%
Sets #8, 9, 10 – 82%
Metcon
Metcon (Time)
50 Barbell Hip Bridges For Time
Attempt 30% of 1RM DL
Score weight in Notes.