CrossFit Valley Forge – Daily WOD

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Warm-up (No Measure)

Couch Stretch x1 min each

Banded Hamstring Stretch x1 min each

Keg Stretch x2 min

Pigeon on Floor x1 min each

Banded Lat Distraction x30s each

Banded Jerk Hold x30s


Treat today’s Strength portion as more of a warmup and technique/mobility session. Keep yourself below 80% unless you’re feeling perfect.

Sots Press (Complete 3×5 in 5 min)

Snatch Balance (Complete 3×3 in 5 min)

Squat Clean Thruster (Complete 3×1 in 5 min)


Build to a Heavy Single Snatch and Clean & Jerk in 15 min

Snatch (Heavy Single)

Clean and Jerk (Heavy Single)