Snatch Practice

CrossFit Surmount – CrossFit Weightlifting 6 Sets: 3 Low hang snatch high pulls (below knees) 3 hang power snatches 3 hang squat snatches Metcon (Time) 3 Rounds for Time: 20 Wall balls (20/14) Run 200m 20 DB Shoulder to Overhead Run 200mUse 1 db, 10 each side,...

Get Upside Down

CrossFit Surmount – CrossFit Gymnastics Tempo kipping HSPU 6 x 3 3 seconds down, hold bottom position with knees down ready to kip for 2 seconds, then kip and hold at top for 3 seconds Metcon (Time) 5 Rounds for Time: 25 Kettlebell Swings (53/35) 12 Clean and...

New Cycle

CrossFit Surmount – CrossFit Front Squat (5 x 5 @ 65%) Metcon (AMRAP – Rounds and Reps) AMRAP 14 minutes:
12 Pull ups strict
400M Run
12 weighted step up overs @ 24/20’’Dumbbell weight for step overs – use 2 that equal or are close to 50% of your...

Mussel Up

CrossFit Surmount – CrossFit Gymnastics 4 SETS OF 2 beat swing 2 kip swing 1 bar MU 2 beat swing Metcon (Time) 4RFT 25 wall balls 30/20 3 minute recovery row/bike/ski Metcon (Time) 4RFT 25 wall balls 30/20 3 minute recovery row/bike/ski Accessory Work 4 rounds...

Buddy System

CrossFit Surmount – CrossFit Metcon (Time) Teams of 2 For Time: 10 Rounds of: 8 Wall Balls (20/14) 8 Box Jump Overs (24/20) Rest 3:00 10 Rounds of: 7/5 Bike Calories 7 Toes to Bar Rest 3:00 800 m Run (together) 10 Heavy Tire FlipsPartners alternate each round...