Centurion CrossFit Competitor Page

Friday 26 APR 13

Late post today, so not much today for introduction knowledge.

Squat a Day Program:

 High Bar Back Squat:    3@50%

                                     2@60%

                                     1@75%

                                     1@85%

                                     1@95%

     - Based off 1RM High Bar Back Squat.

BBG:

1) 7x2 Hang Snatch - heavy, rest 60 sec

 - This movement will start from the knee position of the snatch and end in the squat position.  Work up to a heavy weight and perform all 7 rounds at that weight or a little more.  So, if you warm up with 45-95 pounds and all were easy, they will not count for the seven rounds.  

 - On the video, you will see it performed from the mid thigh, we will go to the top of the knee instead.  Also, he drops the bar after only one rep, we do not want to drop the bar between the two reps.  

Hang Snatch

2) 7x2 Hang Clean +1 Push Jerk - heavy, rest 60 sec

 - This movement will start in the same position as the snatch, but with a clean grip.  You will perform two cleans (squatting) first, then perform one push jerk before the 60 second rest period.  

Hang Clean

CONDITIONING:

For Time: 

     5 Rope Climbs 15'

     7 Push Press (155/110)

     3 Rope Climbs 15'

     5 Push Press (155/110)

     1 Rope Climb 15'

     3 Push Press (155/110)