To start off, Welcome! This page is designed to get members of the Centurion Family ready for the Crossfit Games Opens 2014. The idea is to get everybody ready for games competitor programming to start shortly after the Crossfit Games are over at the end of July. Most of this is going to be skill work, so don't sacrifice form for weight!!! Lets get started!!!
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.
Barbell Gymnastics:
1) Barbell Snatch Work - 10 Minutes, All Squat Snatches!!!
- The idea is to work on technique of the snatch through the whole movement. Ensure Knees get back on the first pull, bar travels up the body and transition to the squat position with bar overhead. Get comfortable in the bottom position!
2) 4x3 Snatch First Pull (to knee) - Heavy, Rest 90 sec between efforts
(This shows first and second pull, we will only go to knees, stop, then back to floor)
3) 4x3 Sots Press - Heavy, Rest 60 sec between efforts
- Use 15 or 10# plates under your heels to maintain an upright body position if necessary.
METCON
Main Page Metcon:
"Jack Bauer"
If there are any questions on movements, please ask. I will be there at 0530-0730 and 1730-1930 for assistance.
As always, main class has priority over equipment/space, so work in as able.
HBBS:
ReplyDelete3@150
2@190
1@220
1@250
1@280(f)
"Jack Bauer": 11:17 as RX