CrossFit Hertford Workout of the Day 20/01/14

Warm Up: 

3x3 quad stretch (20 sec hold)  

3x5 jump squats          

3 part power snatch:              

1 sec pause @ floor,knees,pockets (perform power snatch each time) 

Olympic Lifting:         

15 minutes work up to a heavy single            

1 hang power snatch + 1 power snatch  

EMOM for 10 @85% 

complete 1 hang power snatch + 1 power snatch 

Squats:                  

Back Squat                

15 minutes, work up to heavy 4.                     

10 minutes, 3's @90% with a 3s pause.

Olympic lifting by Rob

Strength by Mike

Results

Josh at Battle of London

He has made everyone proud!