Centurion CrossFit Competitor Page

Monday 13 MAY 13


Mobility:

Link: Knee Pain Case Study

Squat a Day Program:

 High Bar Back Squat:     2@60%

                                         1@75%

                                         1@85%

                                         1@95%

     - Based off 1RM High Bar Back Squat.

BBG: 

1) Snatch: 5x2 2 Position Snatch - Heavy, Rest 60 seconds

 - This is to be performed by completing 1xSnatch from floor, then without dropping the bar, 1x Hang Snatch (knees). 

2a) 3x3 Drop Snatch - Heavy, Rest 60

 

Link: Drop Snatch

 - Start with feet in the pull position, drop into the squat position.  No dip prior to movement.

2b) 3x3 Snatch Romanian Deadlift (3 sec pause at knee) - Heavy, Rest 60

CONDITIONING:

Main Site METCON!