CrossFit Valley Forge – Daily WOD
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)
10 Rounds of “Chest to Bar Cindy”
50/35 Calorie Row
30 Power Snatches (75/55)
Rx+ Barbell 115/80