CrossFit Valley Forge – Daily WOD

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Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Home Gym

Metcon (Time)

“Dirt Nap”

3 Rounds:

15 Double Dumbbell Hang Squat Cleans (50’s/35’s)

15 Lateral Dumbbell Burpees

Oly

Metcon (Weight)

Clean and Jerk Complex [On the 10:00]
On the 2:00 x 5 Sets:

1 Low-Hang Power Clean

1 Push Jerk

1 Low-Hang Squat Clean

1 Split Jerk

Set 1: 69% of 1RM Clean and Jerk

Set 2: 74% of 1RM Clean and Jerk

Sets 3-5: 79% of 1RM Clean and Jerk

Metcon

Dirt Nap (Time)

“Dirt Nap”

3 Rounds For Time:

15 Hang Squat Cleans (115/85)

15 Lateral Barbell Burpees