Squat it Out

CrossFit Valley Forge – Daily WOD

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Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Strength

Pause Back Squats (E90s x 6 sets: 30 Dubs + 2 Squats)

3s Pause at bottom of squat
On the 1:30 x 6 Sets:

30 Double-Unders

2 Pausing Back Squats

Sets #1+2 – 65%

Sets #3+4 – 70%

Sets #5+6 – 75%

Oly

1 Hang Squat Snatch + 1 Low Hang Squat Snatch (E90s x 7 sets)

Set #1 – 60%

Set #2 – 65%

Set #3 – 70%

Set #4 – 75%

Sets #5+6+7 – Build to a heavy complex for the day.

Hang onto the bar to go UB unless you have to drop to be safe.

Metcon

Metcon (Time)

2 Rounds:

50 Ft DB OH Walking Lunge 50/35

21 Sit-Ups

15 Pushups

9 CTB Pull-Ups

Rx+ GHDSU, Ring Pushups, Strict CTB