CrossFit Valley Forge – Daily WODStrengthDeadlift+Clean+Hang Clean+Shoulder to Overhead (Total Weight)Take 7 minutes to find a max for this complex. The clean protion can be power or squat. These movements are to be completed without putting the bar down. The...
CrossFit Valley Forge – Daily WODSkill WorkMetcon (AMRAP – Reps)2 Full Rounds alternating through movements. A. 1:00 Max Chest to Bar Pull Ups Rest 1:00 B. 1:00 Max Toes to Bar Rest 1:00 C. 1:00 Max Ring Dips (Strict or Kipping) Rest 1:00MetconMetcon...
CrossFit Valley Forge – Daily WODOlySnatch Complex (6×1)1 Snatch Pull + 1 Hang Squat Snatch, above kneeBuild to a heavyMetconMetcon (AMRAP – Rounds and Reps)18 Min AMRAP 12 Power Snatches 115/85 12 Bar Facing Burpees 30 Double...
CrossFit Valley Forge – Daily WODGymnasticsTuck to Handstand on wall (5)20-30 Second hold for each set. Rest on min per set.*Please watch video You can attempt either on of these versions depending on skill level.MetconMetcon (Time)150 Double Unders 15 Wall...
CrossFit Valley Forge – Daily WODIntervalMetcon (Time)EMOM Min: 1 20 Sec AMRAP TnG Hang power clean and jerk Min: 2 15 Sec AMRAP TnG Hang power Snatch Rx+ 135/95 Rx 115/65 Masters 95/65*Continue until you complete 15 Reps of each movement. *Rest remainder of...
CrossFit Valley Forge – Daily WODOlySquat Clean Hang Squat Clean+Jerk (3×1)Every 90 Seconds, for 4:30 (3 Sets)Theses should all be done between 85%-90%MetconMetcon (Time)5-4-3-2-1 Overhead SquatsThe weight should be 65% of your 1 rep max. These...
