Monday, May 16th 2022

CrossFit Surmount – CrossFitWeightliftingA: Back Squat3 sets 3 reps @ 80% Rest 1 min 6 reps @70% Rest 1 min 12 reps @50% Rest 2 mins TC: 20mins Level 1 6 x 6 @moderate Rest 2 minsMetconMetcon (Time)5 rounds 10 Power cleans 135/95 lbs 10 Bar facing...

Tuesday, May 10th 2022

CrossFit Surmount – CrossFitMetconA: Metcon (Weight)EMOMX 20 Even Min – 3 Speed Back Squats @55% Odd Min – 10/8 Cal Bike/Ski/Row @hardScore: Weight Level 1 Odd Min- 3 Speed Back Squats @3 sec down + Light Even Min- 8/6 Cal Bike/Ski/Row...

Friday, May 6th 2022

CrossFit Surmount – CrossFitGymnasticsA1: Metcon (Distance)Strict HSPUTC: 12 min score = inches of deficit (-) or increase (+) Level 3 Deficit Level 2 Strict HSPU Level 1 Seated DB pressA2: Metcon (Weight)Weight of std DB PressMetconB: Metcon (Time)4 rounds for...

Wednesday, May 4th 2022

CrossFit Surmount – CrossFitWeightliftingA: Paused Front Squat (1 RM, Pause 2 seconds @bottom)TC: 18 min Level 1 Build to a heavy 3 repsMetconExtra AccessoryB: Metcon (Time)3-6-9-12-15-18 Front Squats 135/95 lbs TTB 200m RunTC: 15 min Level 2 3-6-9-12-15-18...

Saturday, April 23rd 2022

CrossFit Surmount – CrossFitMetconMetcon (Time)With a Partner Divide As You wish 80 DB Step up over 24/20 200 Double under 80 DB Thrusters 200 Double under 80 DB hang Clean and Jerk 200 Double under 80 Devil press @2×50/35lbsLevel 2 80 DB Step up over 24/20...