CrossFit Surmount – CrossFit

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 30 mins

10 TTB

10 Power Clean @95/65lbs

10 CTB

10 Power Snatch @95/65lbs
Add 5-10 lbs to the barbell every 2 rounds

Score: rounds + reps

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 30 mins

8 TTB or 15 Toes to eye level

10 Power Clean @65/45

8 CTB or 15 Assisted CTB

10 Power Snatch @65/45
Add 5-10 lbs to the barbell every 2 rounds

Score: rounds + reps

1: Metcon (AMRAP – Rounds and Reps)

AMRAP 30 mins

15 V-ups

10 Power Clean @same as snatch

15 Ring rows

10 Power Snatch @moderate
No ascent, keep the weight consistent

Score: rounds + reps

Accessory Work

3 rounds

30 sec/side Weighted side plank

30 sec Extension hold on GHD

https://www.youtube.com/watch?v=nN-7Q1RqWoI

https://www.youtube.com/watch?v=8XUdAJKBSQA