Centurion CrossFit Competitor Page

Monday 03 JUN 13

Mobility:

Link: Calves and Ankles

Squat a Day Program:

 High Bar Back Squat:     1@85%

                                         1@95%

     - Based off 1RM High Bar Back Squat.

BBG: 

1) Snatch: 7x1 Snatch + Hang Snatch - Heavy, Rest 60 seconds

 - This is to be performed by completing a full snatch from the floor, then a snatch from the hang position (knee) without dropping the bar.

2a) 3x3 Snatch Balance - Heavy, Rest 60

2b) 3x3 Snatch Romanian Deadlift (3 Second Pause at Knee) - Heavier than last week, Rest 60

CONDITIONING:

Main Site METCON!