CrossFit Surmount – CrossFit
Clean and Jerk (5 working sets)
1 Clean Lift off
1 Floating Squat Clean
1 Push Jerk
1 Split Jerk
https://www.youtube.com/watch?v=9opg6GxYNIs
1: Metcon (8 Rounds for time)
E2MOM x 8
Alternate between:
– 200m Run + 8 Sit-Ups (or Hanging Knee Raises)
– 200m Row
2: Metcon (8 Rounds for time)
E2MOM x 8
Alternate between:
– 200m Run + 5 TTB (or 10 Toes to Wherever)
– 200m Row + 5 Burpees to target (or RX)
3: Metcon (8 Rounds for time)
E2MOM x 8
Alternate between:
– 200m Run + 10 TTB
– 200/175 m Row + 5 Burpees over Rower
Accessory Work
Med Ball deadbugs
https://www.youtube.com/watch?v=omBuAHrOoxc
3 x 6 reps/side
Hold every rep for 10 seconds
AND/OR
Surrender Lunges
https://www.youtube.com/watch?v=YmkqQ8qxF_E
5 x 5/side