CrossFit Hertford Workout of the Day 06/01/14

New Programme

Warm up:

3x3 Quad stretch (20sec hold)
3x5 Jumping squat
3 Part power snatch:
1 sec pause @ Floor, Knees and pockets
(Perform power snatch each time)

Olympic lifting:

15min
Work up to heavy triple hang power snatch

10min
@80% complete 6x3 hang snatch (TnG)

Squats:

Back squat
15min
Work up to heavy 6

10min
3's @ 90% with 3sec pause

Results