Centurion CrossFit Competitor Page

Friday 21 JUN 13

Mobility: 

Link: Hamstring Stiffness

Squat a Day Program:

 High Bar Back Squat:     3@40%

                                         2@55%

                                         1@70%

                                         1@85%

                                         1@95%

     - Based off 1RM High Bar Back Squat.

BBG:

5x2 Hi-Hang Snatch - Heavy, Rest 60

 - Hi-Hang is at hip level.  Only a slight bend in the knee is allowed, no forward movement of the shoulders.

5x2 Hi Hang Clean + 1 Push Jerk - Heavy, Rest 60

 - Hi-Hang is at thigh level.  Only a slight bend in the knee is allowed, no forward movement of the shoulders.

Skill

1a) 3x15 GHD Situps, Rest 60

1b) 3xME Toes to Bar, Rest 60

Conditioning:

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