Centurion CrossFit Competitor Page

Friday 07 JUN 13

Mobility: 

Link: Calf Smash

Squat a Day Program:

 High Bar Back Squat:     1@85%

                                         1@95%

     - Based off 1RM High Bar Back Squat.

BBG:

4x3 Hang Snatch - Heavy, Rest 60

 - Hang is just above knee.

4x3 Hang Clean + 1 Push Jerk - Heavy, Rest 60

 - Hang is just above knee.

 - Do three hang cleans first, then the 1 Push Jerk afterwards.

Skill

10 min Handstand Pushup work

 - If you don't have Handstand Pushups, work on Handstand Holds.  

Conditioning:

Main Site METCON