CrossFit Surmount – CrossFit
Hang Power Snatch (5 sets @ 60-70%)
5 sets of:
1 Power Snatch from pocket
1 Power Snatch from hang
1 Power Snatch from Low hang
@60-70% of your max Snatch
At home:
Same with DBs or KBs
Bodyweight:
Single leg vertical jump
5 x 3/3 with pause in the bottom
Athlete: Try to gain as much height as
possible with each jump.
Metcon (Time)
9 rounds
8 Power cleans 135/95lbs
8 HSPU
Rest 2 minutes after round 3 and 6
BW: Metcon (Time)
At home:
Bodyweight:
9 rounds
15 air squats + 10A alternating reverse
lunges
15 piked push-ups/push ups
Add a weight to your rev. lunges if able
H: Metcon (12 Rounds for time)
Every 3 minutes for 6 rounds:
20 DB snatch (alt)
12 burpees over Db
Rest 4 minutes
Every 3 minutes for 6 rounds:
20 DB hang squat clean
12 push ups
For 30 minute version, reduce to 4 rounds
Accessory Work
Do this!
Single or double leg Pike compression
Accumulate 50 reps
https://www.youtube.com/watch?v=AP7JrZEy9Pg
The goal of this exercise is to strengthen the last portion
of your TTB. Do not overlook this one. Your goal while you do it is to lift your feet as high as possible for each repetition