CrossFit Hertford Workout of the Day 13/01/14

Warm Up:  

3x3 quad stretch (20 sec hold)  

3x5 jump squats          

3 part power clean:              

1 sec pause @ floor,knees below & above,pockets (perform power clean each time) 

Olympic Lifting:          

15 minutes work up to heavy triple hang power clean     

10mins: @80% complete 6x3 hang cleans (TNG) 

Squats:                  

Front Squat                

15 minutes, work up to heavy 6.                     

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

Weightlifting by Rob
Strength by Mike

Results