CrossFit Valley Forge – Daily WOD
Warm-up
Warmup (No Measure)
Mobility and Dynamic Warmup
Strength
Metcon (Weight)
“Beast Builder V3”
On the Minute x 7:
Minute 1: 7 Hang Squat Cleans + 1 Push Jerk
Minute 2: 6 Hang Squat Cleans + 2 Push Jerk
Minute 3: 5 Hang Squat Cleans + 3 Push Jerks
Minute 4: 4 Hang Squat Cleans + 4 Push Jerks
Minute 5: 3 Hang Squat Cleans + 5 Push Jerks
Minute 6: 2 Hang Squat Cleans + 6 Push Jerks
Minute 7: 1 Hang Squat Clean + 7 Push Jerks
V1: 53% of 1RM Clean and Jerk
V2: 2-4% Increase
V3: 2-4% Increase (This is the week we are in***)
Metcon
Runaway Train (Time)
“Runaway Train”
3 Rounds
400 Meter Run
25/18 Calorie Row
Directly Into…
15 Clean and Jerks (95/65)(75/55)
12 Clean and Jerks (115/85)(95/65)
9 Clean and Jerks (135/95)(115/85)
6 Clean and Jerks (155/105)(135/95)
3 Clean and Jerks (185/135)(155/105)
(Rx+)(Rx)
Time Cap: 30 min