CrossFit Hertford Workout of the Day 07/09/11

Strength:

BS 3, 3, 3, 3, 3, 3
80% 1RM

Strict Pull up 1, 2, 3, 4, 5...

WOD:  4 Rounds for time

5 Power snatches 50kg

20m Overhead lunges 20kg

200m Row

Enzo: BS 60x10, 80x5, 80x3, 100x3, 110x1, 100x2
Andy: BS 60x8, 80x5, 80x3, 90x3, 80x3, 60x3

(We had to play with the numbers a little bit today, as we did not have any 1RM, we also found a few revelations with flexibility and strength.  But both Enzo and Andy worked really hard to correct these with the right tools, good work!)

Neil: 9.25
PS 30kg
10 Box jumps 24" (instead of lunges)
Paul: 9.02
PC 30kg
Lunges 10kg
Ant: 9.28
PC 30kg
Lunges 5kg
Al: 9.55
3x PS 40kg
Lunges 10kg

(Neil catching the weight at the top of the PS)

Neil was showing some great hip drive in the PS today and kept great form throughout the WOD!