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CrossFit Valley Forge – Daily WOD

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Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Strength

Back Squat (E2MOM x 6 Sets)

On the 2:00 x 6 Sets:

On the 0:00… 3 Reps @ 79%

On the 2:00… 1 Rep @ 89%

On the 4:00… 3 Reps @ 82%

On the 6:00… 1 Rep @ 92%

On the 8:00… 3 Reps @ 85%

On the 10:00… 1 Rep @ 95%

Front Rack Reverse Lunge (2 x 12 (6 each) in 5 min)

@ 52% of 1RM Front Squat

Metcon

Metcon (Weight)

“On the 2:30” x 7 Sets:

4 Toes to Bar

2 Bar Muscle-Ups

1 Hang Power Snatch

1 Overhead Squat

1 Hang Squat Snatch

Rx+ Above

Rx Hips to bar/C2B (Rx can be practicing the Hips to Bar movement for the BMU. You don’t have to actually hit the bar with your hips to call it Rx)
Set #1 – 60%

Set #2 – 64%

Set #3 – 68%

Set #4 – 72%

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