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