Centurion CrossFit Competitor Page

Friday 31 MAY 13

Mobility: 

Link: Couch Stretch

Squat a Day Program:

 High Bar Back Squat:     1@75%

                                         1@85%

                                         1@95%

     - Based off 1RM High Bar Back Squat.

BBG:

5x2 Hang Snatch - Heavy, Rest 60

 - Hang is just above knee.

5x2 Hang Clean + 1 Push Jerk

 - Hang is just above knee.

 - Do two hang cleans first, then the 1 Push Jerk afterwards

Skill

10 min Triple/Double Under work

 - If you don't have Double Unders, work on them.  If you can string together more than 50, start to work on Triple Unders

Conditioning:

Main Site METCON