Centurion CrossFit Competitor Page

Saturday 25 MAY 13

Mobility: 

Link: Ankles or Hips?

Squat a Day Program:

 High Bar Back Squat: 1@75%

                                     1@85%

                                     1@95%

     - Based off 1RM High Bar Back Squat.

BBG: 

1) 20 min to establish a 1RM Snatch

2) 20 min to establish a 1RM Clean and Jerk

Strength: 

5x3 1&1/4 Front Squats - Heavy, rest 90 sec 

 - These squats are to be performed by lowering to the bottom, rise a quarter of the way, lower to bottom, then rise to full standing.  

Conditioning:

3 rounds for time of:

 Row 20 Calories

 15 Burpees

 8 TTB