CrossFit Valley Forge – Daily WOD
Warm-up
Warmup (No Measure)
Mobility and Dynamic Warmup
Strength
Metcon (6 Rounds for weight)
Beast Builder
On the 1:30 x 6 Sets:
Set 1: 11 Deadlifts + 11 Push Jerks
Set 2: 11 Deadlifts + 9 Push Jerks
Set 3: 11 Deadlifts + 7 Push Jerks
Set 4: 11 Deadlifts + 5 Push Jerks
Set 5: 11 Deadlifts + 3 Push Jerks
Set 6: 11 Deadlifts + 1 Push Jerk
*Start at 40-50% of 1RM Push Jerk and build consistently each set. Record each successful set’s weight in Wodify. Must be done in 90s to be successful.
Metcon
Biltmore (AMRAP – Rounds and Reps)
AMRAP 15:
30/21 Calorie Bike
30 Box Jump Overs 24/20″
30 Double Dumbbell Power Cleans (50’s/35’s)
Only one head of DB has to touch ground each time.