Announcements

Thanksgiving Week Schedule:
Wednesday: 6am, 7am, 10am, Noon, 5:30
Thursday: 8:30am
Friday: 9am
Saturday: 7:30am Open Gym, 8:30am Class
Sunday: 9am Open Gym

CrossFit Valley Forge – Daily WOD

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Oly

3 Pause Power Snatch (EMOM x6)

2s Hold at Knee, Pocket, Catch
1 x 45%

1 x 50%

1x 55%

1 x 60%

2 Sets @ 65%

Power Snatch (EMOM x4)

1 x 65%

1 x 70%

1 x 75%

1 x 80%

Metcon

Power Wheels (3 Rounds for reps)

AMRAP 3:

9/6 Calorie Row

12 Power Snatches (95/65)

Rest 3 Minutes

AMRAP 3:

9/6 Calorie Row

8 Power Snatches (115/85)

Rest 3 Minutes

AMRAP 3:

9/6 Calorie Row

4 Power Snatches (135/95)

RxM

Males: 75-95-115

Females: 55-75-85
Stagger start if needed.