Squat it Out

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 @ 69%

3 Reps @ 74%

6 Reps @ 69%

3 Reps @ 79%

6 Reps @ 69%

3 Reps @ 84%

Oly

1 Power Snatch + 1 OHS + 1 Hang Squat Snatch (7×1 in 15 min)

On the 1:30 x 7 Sets:

1 Power Snatch

1 Overhead Squat

1 Hang Squat Snatch

Set #1 – 60%

Set #2 – 63%

Set #3 – 66%

Set #4 – 69%

Sets #5+6+7 – 69-75%, based on feel.

Metcon

Metcon (Weight)

3 Giant Sets:

9 Sumo Deadlifts

50′ Double DB Walking Lunge (Farmer’s Carry Hold)

Rest 1:00 between sets.
Record weight of UB Sumo Deadlifts