CrossFit Valley Forge – Daily WOD
Warm-up
Warmup (No Measure)
Mobility and Dynamic Warmup
Strength
Single Arm DB OHS (3RM)
Build to Heavy Triple on each side in 5 min total.
If unable, find when you collapse and then work on mobility.
Back Squat (Complete rep scheme by 11 min)
Set #1 (On the 0:00) – 9 Reps @ 77%
Set #2 (On the 2:00)- 7 Reps @ 84%
Set #3 (On the 4:00) – 5 Reps @ 91%
Set #4 (On the 6:00) – 3 Reps @ 96%
Set #5 (On the 8:00) – 1 Rep @ 100%
Set #6 (On the 9:00) – 1 Rep @ 106%
Set #7 (On the 10:00) – 1 Rep @ 106%
* Percentages Based on 5RM Back Squat
Metcon
Foot Locker (Time)
5 Rounds:
9 Toes to Bar
15 Wallballs (20/14)
Directly Into…
5 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)