CrossFit Surmount – CrossFit

Weightlifting

Power Clean (Build to heavy 1 rep)

3-5 x 40-50%

3 x 60-70%

1-2 x 75-80%

1 x 80%+

1 x 90%+

Metcon

@ 0:00 “Grace”

@ 5:00 “Helen”

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Level 2 =Grace @115/75

Level 1=Grace @light

3: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Level 2 = Rx

Level 1 = Helen

3 rounds

200m Run

21 Russian KB Swings @mod

12 Jumping pull-ups

Accessory Work

3 rounds

20 banded pull aparts

20 pushups

https://www.youtube.com/watch?v=xL8WNuhUa-o