CrossFit Surmount – CrossFit
Snatch pull + power snatch + snatch balance
EMOM for 10 minutes:
perform 1 snatch pull + 1 power snatch + 1 snatch balance.
Begin at 45% of your snatch 1RM. Increase weight as form and execution improves.
Metcon
Metcon (3 Rounds for reps)
5-minute AMRAP
– 7 burpee over bar
– 7 power cleans
*rest 2 minutes*
5-minute AMRAP
– 5 burpee over bar
– 5 power cleans
*rest 2 minutes*
5-minute ARMAP
– 3 burpee over bar
– 3 power cleans
As reps decrease, weight increases.
RX+
M (95,115,135)
F (83,93,103)
RX
M (75, 95, 115)
F (63,73,83)
Scaled
M (55,75,95)
F (45,55,65)