Snatch It Up

CrossFit Valley Forge – Daily WOD

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Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Strength

Back Squat (Rest 2 min between sets x6)

6 Reps @ 67%

3 Reps @ 72%

6 Reps @ 67%

3 Reps @ 77%

6 Reps @ 67%

3 Reps @ 82%

Rest 2:00 between sets.

Oly

Power Snatch (Finish with 3×1 @ 84%)

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 – 60% of estimated 1RM Power Snatch

Set #2 – 63%

Set #3 – 66%

Set #4 – 68%

Changing to Singles…

Set #5 – 72%

Set #6 – 76%

Set #7 – 80%

Sets #8, 9, 10 – 84%

Metcon

Metcon (Weight)

For Quality:

16 KB Front Rack Reverse Lunges

4-8 Strict Toes to Bar

16 Barbell Good Mornings

4-8 Strict Toes to Bar
Rest 1 min between rounds.

Note weight of KB and Barbell.