Centurion CrossFit Competitor Page

Wednesday 15 MAY 13

Mobility:

Link: Front Rack Wrist Mob

Squat a Day Program:

 High Bar Back Squat:     2@60%

                                         1@75%

                                         1@85%

                                         1@95%

     - Based off 1RM High Bar Back Squat.

BBG: 

1) 5x2 2 Position Clean + 1 Jerk - Heavy, Rest 60 seconds

 - This is to be performed by completing 1xClean from floor, then without dropping the bar, 1x Hang Clean (knees).  This is all followed by a Split Jerk

2a) 3x3 Push Press - Heavy, Rest 60

2b) 3x3 Clean Lift Off (top of knee) - Heavy, Rest 60 

Conditioning:

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