Centurion CrossFit Competitor Page

Monday 20 MAY 13

Still training at wonderful Mississippi for another couple of days!  Sorry for missing last Saturday.  Hope everyone had a great time with Murph!  

This week, the 2 rep round of the Squat a Day Program is now off the scheme.  See below...  

Mobility:

Link: Position and Stability

Squat a Day Program:

 High Bar Back Squat:     1@75%

                                         1@85%

                                         1@95%

     - Based off 1RM High Bar Back Squat.

BBG: 

1) Snatch: 7x1 Three Stop Snatch Pull + Hang Snatch - Heavy, Rest 60 seconds

 - This is to be performed by stopping the pull at three positions.  First at two inches above the ground.  Second is right above the knees.  Third at Hips.  Watch Video for example.

Link: Three Stop Snatch Pull + Hang Snatch 

2a) 3x3 Behind the Neck Snatch Grip Push Press - Heavy, Rest 60

2b) 3x4 Snatch First Pull (Short Pause at Knee) - Heavy, Rest 60

CONDITIONING:

Main Site METCON!