Power Development w/the Deadlift

CrossFit Surmount – CrossFit3/2: DeadliftDeadlift Every 30 sec x 6 mins 1 rep @80%1: DeadliftDeadlift Every 30 sec x 6 mins 1 rep @moderate weight3: Metcon (AMRAP – Reps)EMOM x 14 min Even: DB Clean @2 x 50/35lbs Odd: DB FR lunges @2 x50/35 lbs...

Speed Begins With Tension

CrossFit Surmount – CrossFit3/2: DeadliftDeadlift Every 2 mins x 4 sets min 1: 5 reps @75% min 2: Recovery Bike/Row/Ski1: DeadliftDeadlift Every 2 mins x 4 sets min 1: 5 reps @light-moderate min 2: Recovery Bike/Row/Ski3: Metcon (AMRAP – Reps)EMOMX24...

Candlestick Fun and a lotta Tabata

CrossFit Surmount – CrossFitMetcon (No Measure)Candle Sticks For 10 mins: Practice The Candlestick progression Progression: Hollow body rocks + Cossack squats Elevated candle stick Candlestick (both feet) Candlestick to pistol3: Metcon (Time)Using a tabata...

Ascending OH Squats

CrossFit Surmount – CrossFitOverhead Squat3 min to complete 3 reps at ascending weight. Score=heaviest set of 3. **REST 2 MIN**Overhead Squat3 min to complete 2 reps at ascending weight. Score=heaviest set of 2. **REST 2 MIN**Overhead Squat3 min to complete 1...

A LITTLE Intensity for Sunday Morning

CrossFit Surmount – CrossFit3: Metcon (Time)3 rounds 40 KB swings @70/53lbs 200 Double unders 40 DB Thrusters @2×50/35lbs 100 Air squats 40 DB Push press @2×50/35lbs2: Metcon (Time)3 rounds 40 KB swings @53/35lbs 100 Double unders 40 DB Thrusters...

Low Intensity High Volume Throw Down

CrossFit Surmount – CrossFit3: Metcon (Time)Partner Workout: 300 Cal Bike/Ski/Row 200 Hang clean 135/95lbs 100 Ring muscle ups Partition reps in any way. One person working at a time.2: Metcon (Time)Partner Workout: 120-150 Cal Bike/Ski/Row 100 Hang clean...