CrossFit Hertford Workout of the Day 26/03/13

Warm up:

Junk yard dog
Burgener
5x1 Overhead squat + 5 Duck walks forward and back

Strength:

10 minutes Clean and jerk technique and warm up

5min OTMEM 1 Clean and jerk @90% 1rm
5min OTMEM 1 Clean and jerk @85% 1rm

WOD

10 minute AMRAP:

Person 1- 5 Deadlifts 50+/30+kg
                4 Hang power cleans 50+/30+kg
                3 Front squats 50+/30+kg
                2 Shoulder to overhead 50+/30+kg

Person 2- Rest

Results

6.30 class getting their squat on!

Filiz

James

Christie

Russ

 Cori

Charlie