Centurion CrossFit Competitor Page

Friday 17 MAY 13

Sorry for no post yesterday.  Having a hard time finding internet service in MS!

Mobility: 

Link: Low Back Mobility

Squat a Day Program:

 High Bar Back Squat:     2@60%

                                         1@75%

                                         1@85%

                                         1@95%

     - Based off 1RM High Bar Back Squat.

BBG:

5x3 Hi Hang Snatch - Heavy, Rest 60

 - Hi hang is with slight dip (bend at knees only)

Link: High Hang Snatch

- In the video, he does two versions, we will be doing the second (no bend at hips)

5x3 Hi Hang Clean + 1 Push Jerk

 - Hi hang is with slight dip (bend at knees only)

Link: High Hang Clean

 - In the video, he does two versions, we will be doing the second (no bend at hips)

Skill

10 min Handstand Work

 - If you can't acquire a freestanding handstand, do a handstand against the wall.  If you can handstand with proficiency, try a "nose and toes" handstand where you walk up the wall, and position to where only the nose and toes are touching the wall, not the chest or belly.  

Conditioning:

Main Site METCON