CrossFit Surmount – CrossFit
Fun little day today combining the weightlifting right into the metcon, with a competition like time domain!
Deadlift (Heavy set of 3)
10 minutes to establish a heavy set of 3. Then rest 5 minutes and reduce the load by 30% to start the metcon right at 15 minutes
1: Metcon (Time)
300 single unders attempting a double under every 20 reps
120 Russian KBS @ moderate weight
60 DB push press, one arm
30 deadlifts @ -30%
For time, separate the work as desired.
2: Metcon (Time)
300 double unders
120 KBS @ 44/26
60 KB push press, one arm @ 44/26
30 deadlifts @ -30%
For time, separate the work as desired.
3: Metcon (Time)
300 double unders
120 KBS @ 53/35
60 KB push press, one arm @ 53/35
30 deadlifts @ -30%
For time, separate the work as desired.
Accessory Work
Star drill
5 x /leg
https://www.youtube.com/watch?v=MXsptMM4g84