Centurion CrossFit Competitor Page

Saturday 01 JUN 13

Mobility: 

Link: Better Rowing

Squat a Day Program:

 High Bar Back Squat: 1@75%

                                     1@85%

                                     1@95%

     - Based off 1RM High Bar Back Squat.

BBG: 

1) 15 min to establish a 1RM Snatch

2) 15 min to establish a 1RM Clean and Jerk

Strength: 

5x3 Pause Front Squats - Heavy, rest 90 sec 

 - These squats are to be performed by lowering to the bottom, pause for three seconds, then rise to full standing.  

Conditioning:

Main Site Team WOD!!!