CrossFit Surmount – CrossFit
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Power Snatch (1 rep max – 10 minutes)
Partial Equipment:
Progress to a max height vert jump with
DB’s in hand
No Equipment:
10 mins Broomstick overhead squat
practice.
Metcon (AMRAP – Rounds and Reps)
Amrap 14
10 Hang Power Snatch 115/75lbs
50 Double unders
12 Bar facing burpees
BW: Metcon (AMRAP – Rounds and Reps)
At Home
Partial Equipment:
14 minute AMRAP
20 alternating DB snatch
50 Double unders
12 Burpee over the DB
No Equipment:
14 Minute AMRAP
10 Sandbag GTO
50 lateral hops
12 Burpees
H: Metcon (Time)
60 minutes:
8 rounds
Perform 1 round every 6 min
800m run
30 KBS or split squats
20 V-ups
30 minutes:
Perform 1 rounds every 4 min
400m row
20 KBS or split squats
10 V-ups