CrossFit Surmount – CrossFit

Weightlifting

3: Power Snatch

Every 30 sec x 3 mins

6 Touch and Go Power Snatch

Rest 2 mins and repeat

Score: weight across each set

Time cap: 8 mins
115/75

2: Power Snatch

Every 30 sec x 3 mins

6 Touch and Go Power Snatch

Rest 2 mins and repeat

Score: weight across each set

Time cap: 8 mins
75/55

1: Power Snatch

Every 30 sec x 3 mins

6 Touch and Go Power Snatch

Rest 2 mins and repeat

Score: weight across each set

Time cap: 8 mins
light weight

Metcon

3: Metcon (AMRAP – Rounds and Reps)

2 min AMRAP

DB Step-ups @24/20, 50/35×1

Rest 1

2 min AMRAP

HSPU

Rest 1

2 min AMRAP

Wall walks

Score: 3 separate scores of reps

completed on each movement

2: Metcon (AMRAP – Rounds and Reps)

2 min AMRAP

DB Step-ups @24/20, 35/25×1

Rest 1

2 min AMRAP

Feet elevated piked HSPU

Rest 1

2 min AMRAP

Pike ups on rower

Score: 3 separate scores of reps

completed on each movement

1: Metcon (AMRAP – Rounds and Reps)

2 min AMRAP

Step ups

Rest 1

2 min AMRAP

Seated single DB press

(one hand on each head of the DB, elbows tucked)

Rest 1

2 min AMRAP

Inch worms

Score: 3 separate scores of reps

completed on each movement

Accessory Work

Tall kneeling Slam ball

3 x 18

Rest 20 seconds after rep 6 and 12

Rest 60 seconds between set

https://www.youtube.com/watch?v=3mELM6EPBKw