CrossFit Valley Forge – Daily WOD

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Warmup (No Measure)

Mobility and Dynamic Warmup


Snatch DL + Low Hang Power Snatch (Build to Heavy Complex E90s)

Perform Snatch Deadlift up to pocket with lockout and glute squeeze. Then lower down to ALMOST touching the floor and come back up for a power snatch.
Set 1: 65%

Set 2: 70%

Set 3: 75%

Build to a heavy complex Set 4-8.


Crazy Stairs (Time)

For Time:

10 Rounds of “Chest to Bar Cindy”

50/35 Calorie Row

30 Power Snatches (75/55)

Rx+ Barbell 115/80