Centurion CrossFit Competitor Page

Tuesday 11 JUN 13

Mobility:

Link: Scapular Mobility

Squat a Day Program:

 High Bar Back Squat      1@85%

                                         1@95%

     - Based off 1RM High Bar Back Squat.

BBG: 

1) Clean: 5x2 (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.

 - Between the Split Jerk and the second round, make sure you reset your position on both grip and stance before initiating the second round. 

2a) 3x3 Push Press - Heavier than last week, Rest 60

2b) 3x3 Clean First Pull (1 Second Pause at Knee) - Heavier than last week, Rest 60

Conditioning:

Main Site METCON