Leap Year

CrossFit Surmount – CrossFitMetcon (No Measure)Extended Warm-up: E2MOM x 5 12 Slam Balls 50/30 lbs 12-20 V-ups1: Metcon (Time)With a partner: Round 1 30 Power Snatch @ 75/55 200 Single unders *Rest 90 seconds Round 2 30 Clean and jerks @ 75/55 200 Single unders...

Technically it’s Snatch Day

CrossFit Surmount – CrossFitSnatch (5 x 1 of complex)Snatch, technical With 50-60 % of your 1RM 5 sets 1 Muscle Snatch 1 Heaving Snatch Balance 1 Squat Snatch1: Metcon (Time)5 rounds 15 Cal Row 25 Med Ball hugging squat Right into 2 rounds 20 Ring rows 50’...

Put it all Together!

CrossFit Surmount – CrossFitFun little day today combining the weightlifting right into the metcon, with a competition like time domain!Deadlift (Heavy set of 3)10 minutes to establish a heavy set of 3. Then rest 5 minutes and reduce the load by 30% to start...

L Sitting

CrossFit Surmount – CrossFitGymnasticsL-sit rope pull ups 5 x 4 (2 right arm on top and 2 left arm on top) Scale options: Strict pull-ups or banded pull-ups1: Metcon (AMRAP – Rounds and Reps)AMRAP 15 minutes Buy in: 50 Incline Push-ups (hands elevated on...

Cold Front

CrossFit Surmount – CrossFitFront Squat (6 x 4 @ 80%)1: Metcon (Time)4 rounds 20 Sit ups or Hanging Knee Raises 30/20 Cal Run-Row-Ski-Bike* 20 DB reverse lunges @ 25/15 lbs *If you run outside, run 400m2: Metcon (Time)4 rounds 30 TTB OR swinging leg raises...

Push & Pull

CrossFit Surmount – CrossFitPush Press (4 @ 80%, E3MOM x 12)After Push Press… 6-10 reps of a pulling movement: – Pull-ups – CTB – Bar Muscle-ups – Ring Muscle-ups – Ring Rows – Ring Pull-up1: Metcon (2 Rounds for...