Centurion CrossFit Competitor Page

Tuesday 04 JUN 13

Mobility:

Link: Clearing Hip Impingement

Squat a Day Program:

 High Bar Back Squat      1@85%

                                         1@95%

     - Based off 1RM High Bar Back Squat.

BBG: 

1) Clean: 7x1 Clean + Hang Clean + Split Jerk - Heavy, Rest 60 seconds

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

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

2b) 3x3 Clean First Pull (1 Second Pause at Knee) - Heavy, Rest 60

Conditioning:

Main Site METCON