CrossFit Surmount – CrossFit

Hang Snatch (3, 3, 2, 2, 1)

3 @ 70%

3 @ 75%

2 x 2 @ 80%

2 x 1 @ 85%

Hang Power Snatch

1: Metcon (Time)

Amrap 12 Minutes:

10 Power Snatch @ Empty bar

25 Burpees over bar, lateral step over

10 ring rows + 10 ring/regular push

ups.

2: Metcon (AMRAP – Rounds and Reps)

Amrap 12 minutes:

10 Power Snatch @ 70%

30 Burpees over bar, lateral

10 Jumping Ring/Bar muscle up: https://youtu.be/NQLV5DfZ8zA

3: Metcon (AMRAP – Rounds and Reps)

Amrap 12 minutes

10 Power Snatch @ 70%*

30 Burpees over bar, lateral

10 Ring Muscle-ups
use 70% of the Hang Snatch you just did

Accessory Work

Weighted OH sit-ups with barbell

3 x 8

Rest 90-120 seconds between sets

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