CrossFit Surmount – CrossFit

Weightlifting

https://www.youtube.com/watch?v=XhucscANRVI

3/2: Tempo Snatch high pull + Hang squat snatch

Tempo Snatch high pull + Hang squat

snatch

6 x 2 + 1 @acending

Score: Heaviest set

TC: 20mins

1: Tempo Snatch high pull + Hang squat snatch

Tempo Snatch high pull + Hang Power

snatch + OHS

6 x 1 + 1 + 1 @Technical load

Metcon

3: Metcon (Time)

For time, partition the reps however you’d

like:

100 Wall Balls @20/14

20 Snatches @155/105 lbs

Score: Time

TC: 10 mins

2: Metcon (Time)

For time, partition the reps however you’d

like:

80 Wall Balls @20/14

20 Snatches @115/75 lbs

Score: Time

TC: 10 mins

1: Metcon (Time)

For time, partition the reps however you’d

like:

5 rounds

20 Wall Balls @light

4 Snatches @moderate, but lighter than

the previous snatches

Score: Time

TC: 10 mins

Accessory Work

Poliquin step-ups

3 x 8/leg

Rest 60 seconds between sets

https://www.youtube.com/watch?v=3vcZTZNNP-A