CrossFit Hertford Workout of the Day 03/02/14

Warm Up:  

3x3 quad stretch (20 sec hold)  

3x5 jumping squats          

3 part power snatch:              

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

Olympic Lifting: 

15mins work up to heavy single power snatch 

10mins @90%complete 7 rounds                        

1 snatch deadlift              

1 power snatch                

1 OHS 

Squats:                  

Back Squat                

15 minutes, work up to heavy 5.                     

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

Olympic lifting by Rob

Strength by Mike