Wednesday, January 19th 2022

CrossFit Surmount – CrossFitGymnasticsA: Metcon (3 Rounds for time)Every 5 mins x 3 5-7 Strict HSPU 8-12 Kipping HSPU 10-15 BurpeesTC: 15 mins Level 2 5-7 Box piked HSPU 5-7 Kipping HSPU 10 Burpees Level 1 5-7 DB Seated Press @ Moderate 5-7 DB Seesaw Press @...

Tuesday, January 18th 2022

CrossFit Surmount – CrossFitWeightliftingA: Snatch (3 x 1 @ 90%+ (max 5 attempts))TC: 15mins Level 1 Power Snatch 3 reps @Ascending -Drop and reset each rep -Build to heavy -Go over rest period and make sure they rest at least 2 mins between sets, this is a...

Monday, January 17th 2022

CrossFit Surmount – CrossFitGymnasticsA: Metcon (Time)For time 30 Ring Muscle-ups *Every time you break complete 20/16 Cal row/bike/skiTC: 12mins Level 2 30-50 Box transition ring mu *Every time you break complete 20/16 cal row/bike/ski Level 1 30 Pull variation...

Sunday, January 16th 2022

CrossFit Surmount – CrossFitMetconA: Metcon (Time)Accumulate for time: 4km Row/10K bike 100 DB box step overs 24/20″ + 2×50/35lbs Partition the reps any way you’d likeLevel 2 Accumulate for time: 4km Row/10K bike 100 DB box step overs...

Saturday, January 15th 2022

CrossFit Surmount – CrossFitMetconA1: Metcon (AMRAP – Rounds and Reps)AMRAP 10 minutes 21 Cal Row 21 Pull-ups 21 DB Deadlifts 2×50/35lbs 3 mins RestOne partner working at a time. Split reps how you’d like.A2: Metcon (AMRAP – Rounds and...

Friday, January 14th 2022

CrossFit Surmount – CrossFitStrengthA: SnatchSnatch deadlift + Hang snatch + Snatch 3+1+1 Level 1 Snatch Deadlift + Hang Power Snatch 2+2MetconB: Crossfit Games Open 20.1 (Ages 16-54) (Time)10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing...