CrossFit Surmount – CrossFit
Back Squat (Establish 1 rep max for new cycle)
20 minutes for 1 rep max. This will be used for our % work in this cycle
1: Metcon (AMRAP – Rounds and Reps)
3 x 5 minutes:
Amrap 1
12 Situps or Knee Tucks
6/6 DB Hang Snatch @ 25/15 lbs
– Rest 1 minute
Amrap 2
8 Ring rows or Jumping Pull Ups
12 DB Hang Squat Clean @ 25/15 lbs
– Rest 1 minute
Amrap 3
9 Push ups (knees)
12 DB Thrusters @ 25/15
2: Metcon (AMRAP – Rounds and Reps)
3 x 5 minutes
Amrap 1
6 TTB
6/6 DB Hang Snatch (split if desired) @ 35/25 lbs
– Rest 1 minute
Amrap 2
6 Pull-Ups
12 DB Hang Squat Clean @ 35/25 lbs
– Rest 1 minute
Amrap 3
9 Jumping Ring Dips (or band assisted)
12 DB Thrusters @ 35/25 lbs
3: Metcon (AMRAP – Rounds and Reps)
3 x 5 minutes
Amrap 1
12 TTB
6/6 DB Hang (Split) Snatch @ 50/35 lbs
– Rest 1 minute
Amrap 2
12 Pull-Ups
12 DB Hang Squat Clean @ 50/35 lbs
– Rest 1 minute
Amrap 3
9 Ring Dips
12 DB Thrusters @ 50/35 lbs
Accessory Work
Pallof press
3 x 6 rep/side
Tempo 1-0-1-8*
*Hold 8 seconds with arms extended