CrossFit Surmount – CrossFit

Metcon (Weight)

EMOTM for 11 minutes:

1 power snatch* + 2 overhead squats
Begin at 40 to 45% of PS 1RM and increase weight as form and execution improve.

* Advanced may substitute full squat snatch for power snatch.

Metcon (Time)

800m DB farmer’s carry @ 50/45% of bodyweight*

Then

50/arm alternating DB hang power clean and jerks
Each dumbbell should be 25/20% of bodyweight. For example, Coach Paul will be using 35# DBs, as 70# is half of bodyweight.

There is NO penalty for putting down DBs during 800m run.

You may set down DB when not in use, e.g., during hang power C&J.