Centurion CrossFit Competitor Page

Tuesday 28 MAY 13

Hope you enjoyed Memorial Day!  Time to get back to work!

Mobility:

Link: T Spine Prep

Squat a Day Program:

 High Bar Back Squat:     1@75%

                                         1@85%

                                         1@95%

     - Based off 1RM High Bar Back Squat.

BBG: 

1) Snatch: 5x2 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.

 - These are not Touch and Go, complete the first rep, drop the bar and reset for second rep.

Link: Three Stop Snatch Pull + Hang Snatch 

2a) 3x3 Behind the Neck Snatch Grip Push Press - Heavier than last week, Rest 60

2b) 3x4 Snatch First Pull (Short Pause at Knee) - Heavier than last week, Rest 60

CONDITIONING:

Main Site METCON!