CrossFit Hertford Workout of the Day 27/01/14

Warm Up: 

3x3 quad stretch (20 sec hold)  

3x5 jump squats          

3 part power clean:              

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

Olympic Lifting:         

15 minutes work up to a heavy single            

1 hang power clean + 1 power clean     

EMOM for 10min @85% 

1 hang power clean + 1 power clean 

Squats:                  

Front Squat                

15 minutes, work up to heavy 4.                     

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

Olympic lift by Rob
Strength by Mike

Results