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