CrossFit Surmount – CrossFit

Snatch (5 x 2 w/ pause)

Pause for 3 seconds with the bar above the knee.

The pause in this snatch is at knee level, just above the knee cap. The goal of this pause is to think about the initial pull off the ground (driving through the legs, keepings hips low compared to shoulders and arms long and relaxed) then to think about how to you are extending to accelerate the bar

Metcon (12 Rounds for time)

EMOM 24 minutes

1- Run 200m

2- Rest

3- 20 KBS 53/35

4- Rest
Record time for working minutes, don’t include rest times.

Accessory Work

4 sets

12 bodysaw https://www.youtube.com/watch?v=U-jYC1q8mWo&feature=youtu.be

12 Bridge ups with 3 second hold (straight legs) https://youtu.be/_EAmqZ_Xem8