Van Damme

CrossFit Valley Forge – Daily WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Metcon

Van Damme (Time)

For Time:

30 Power Snatches, 20 C2B

30 Power Clean and Jerks, 20 C2B

30 Thrusters, 20 C2B

Rx – 95/65

Rx+ – 135/95 and 10 RMU (instead of 20 C2B)

25 min time cap

Strength

Deadlift (E2MOM x 6 sets)

Set #1 – 3 Deadlifts @ 72%

Set #2 – 1 Deadlift @ 79%

Set #3 – 3 Deadlifts @ 72%

Set #4 – 1 Deadlift @ 84%

Set #5 – 3 Deadlifts @ 72%

Set #6 – 1 Deadlift @ 89%

Accessory Work

Ring Pushups (Accumulate 10 reps)

Rx – 3″ off the floor

Scaled – from the knees

Push-ups (Accumulate 15 reps)

Pull-ups (Accumulate 5 Strict/Kipping Pullups)