CrossFit Valley Forge – Daily WOD

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Strength

Back Squat (Complete rep scheme by 10 min )

Set #1 (On the 0:00) – 9 Reps @ 76%

Set #2 (On the 2:00)- 7 Reps @ 83%

Set #3 (On the 4:00) – 5 Reps @ 90%

Set #4 (On the 6:00) – 3 Reps @ 95%

Set #5 (On the 7:30) – 1 Rep @ 100%

Set #6 (On the 9:00) – 1 Rep @ 104%

Based off your 5RM.

Oly

Metcon (Weight)

Hang Squat Clean

On the 1:30 x 5 Sets:

Clean Pull

Hang Clean Pull

Hang Squat Clean

Set 1: 50%

Set 2: 53%

Set 3: 56%

Set 4: 60%

Set 5: Heavy Single Complex

Metcon

Underrated (AMRAP – Reps)

“Underrated”

AMRAP 7:

20 Double Unders

1 Hang Squat Clean (95/65)(135/95)

20 Double Unders

2 Hang Squat Cleans

20 Double Unders

3 Hang Squat Cleans



Climb By 1 Rep Each Round

Record total Hang Squat Cleans Completed