CrossFit Valley Forge – Daily WOD

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Strength

Metcon (Weight)

On the 2:30 x 5 Sets:

3-Position Power Snatch

3-Position Squat Snatch

Barbell load – 50-60% of 1RM Snatch
This complex involves a total of (6) repetitions. As it flows in full:

1 High Hang Power Snatch (pocket-level)

1 Hang Power Snatch (knee-level)

1 Power Snatch (from the floor)

1 High Hang Squat Snatch (pocket-level)

1 Hang Squat Snatch (knee-level)

1 Squat Snatch (from the floor)

Metcon

BFF (AMRAP – Rounds and Reps)

Teams of 2

Ascending Ladder for 25 Minutes

3-6-9-12-15…

Row Calories

Kettlebell Swings (53/35)

Wallballs (20/14)

Partner completes the full round before switching, and each partner goes through the same repetition scheme in full before moving on.