CrossFit Surmount – Barbell Club
a: Box Squat (6×3,3×1)
3 reps at 25,45,55,62,72, and 80% of BS 1RM
1 rep at 90,93, and 97% of BS 1 RM (16 inch box)
b: Deadlift (6×1)
Establish 1RM for Banded DL; progress weight and bands as appropriate. Record both weight at band used for your records.
Weightlifting
A. Reverse Hyperextension 4×8
B. Kneeling Cleans 10-12 reps
C. Toes to Bar 5x 5-8 reps
Metcon
4 Rounds:
4 Partner Nordic HS Curls
4 Med Ball CJ
4 Single leg box jumps (2 on each side) use an array of plate/box heights