Quick Power

CrossFit Surmount – CrossFit Clean and Jerk 3 PC, 2 J @ 60% 3+2 @ 65% 3 x 2+2 @ 70% Power cleans and power jerks today Metcon (AMRAP – Rounds and Reps) 9 Minute AMRAP: 21/15 Cal Row or 28/21 Cal Bike 15 Pull-ups 9 Box Jumps (24/20)RX+ Chest to bar...

New Cycle Starts

CrossFit Surmount – CrossFit Snatch 4 @ 60%, 4 @ 70%, 3 x 4 @ 75% Snatch Grip Deadlift (4 x 4 @ 100%) Metcon (20 Rounds for time) 20 Minute EMOM: Odd: 6 Bar facing burpees + 6 Thrusters (95/65) Even: 10 Power cleans + 8 air squatsRX+ 115/75 on the bar; pistols...

October is halfway done!

CrossFit Surmount – CrossFit Gymnastics Ring work: 4 x 8-12 support swings on rings (: https://youtu.be/s_bytuujPW0) 4 x 4-6 ring dips, hold 3-6 seconds at bottom Metcon (Time) 3 rounds for time 30 wallballs 20/14 800m run 30 push ups Accessory Work 4 sets 8...

Sunday Pushing

CrossFit Surmount – CrossFit Push Press (3 x 5) Pick a weight you’ll stick with for all 3 sets that challenging, but manageable to cycle through Metcon (AMRAP – Reps) With a partner: 6 rounds – 2 minutes for max calories on rower, switch at 1...

Saturday the 13th

CrossFit Surmount – CrossFit Metcon (AMRAP – Reps) 30 Minute AMRAP Teams of 3: Athlete 1- Max Effort Row Calories Athlete 2- Max Effort Bike Calories Athlete 3- Max Reps of: “Cindy” 5 Pull Ups 10 Push Ups 15 Air SquatsScore is calories rowed...