CrossFit Valley Forge – Daily WOD

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Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Strength

Back Squat (1 set E2MOM x6)

4×72%

2×78%

4×72%

2×82%

4×72%

2×86%

Oly

3 Position Power Snatch (In 10 min, build to a heavy Unbroken complex)

High Hang

Hang (down to above knee cap)

Ground
1st Set- 50% of 1RM Power Snatch and build.

3-Position Snatch (In 10 min, build to a heavy unbroken complex)

Start at same weight as previous complex.

All Squat Snatches!

After Party

100 Abmat Situps (Time)

100 Abmat Situps For Time

100 Abmat Situps (Time)

100 Abmat Situps For Time