CrossFit Surmount – CrossFit

Hang Clean (5 x 2+1)

5 sets @60-70% of 1RM

2 Hang Power Clean

1 Hang Squat Clean

Rest 2mins between sets

3: Metcon (Time)

21-15-9

Deadlift 225/155lbs

Box Jumps 24″/20″

2: Metcon (Time)

21-15-9

Deadlift @185/125

Box Jumps @24/20

1: Metcon (Time)

21-15-9

Deadlift @moderate

Box Jumps @low

Accessory Work

6 rounds

10 sec L-sit Hold (accumulated)

6/knee Knee up + KB side to side*

30 sec Face up cinese plank

*Step-up stability

https://www.youtube.com/watch?v=LJ2WK02-rBk

https://www.youtube.com/watch?v=twsf7LuyshU