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