Centurion CrossFit Competitor Page

Tuesday 14 MAY 13

Mobility: 

Link: Case Study: Tight Ankles = Bad Squatting

Squat a Day Program:

 High Bar Back Squat:     2@60%

                                         1@75%

                                         1@85%

                                         1@95%

     - Based off 1RM High Bar Back Squat.

Skill:

1a) 3x20 UB GHD Situps, Rest 60

1b) 3xME UB T2B, Rest 60

Strength:

High Bar Back Squat:

   Every 30 seconds for 4 min (9 reps)

      1 Rep @ 85%

  - Rest 2 Min

    Every 60 seconds for 4 min (5 reps)

      1 Rep @ 90%

Conditioning:

Main Site METCON