WOD

SnatchSquatches

CrossFit Surmount - CrossFitSnatch (5 x 3, 2, 1 )5 sets @40-50% of Snatch 1 rep max 3 Snatch lift off 2 Snatch high pull 1 Squat Snatch Rest as needed between sets3: Metcon (Time)5 rounds for time 15 CTB 10 Bar facing Burpees 5 Squat Snatch @ 155/1052: Metcon...

Chest Day

CrossFit Surmount - CrossFitFloor Press (Work up to a heavy 2)3/2: Metcon (3 Rounds for time)Every 7 minutes for 3 rounds: 50/40 Cal Bike or Row 30 DB* Step-up over @ 24/20’’ * 35/20 x 2, suitcase style1: Metcon (3 Rounds for time)Every 7 minutes for 3 rounds 30/25...

Take a Step Back

CrossFit Surmount - CrossFitBack Rack Lunge (Heavy 3/leg)15 minutes, work up to a heavy 3 per leg3: Metcon (Time)30-20-10 TTB Burpees2: Metcon (Time)30-20-10 Toes to eye level / V-ups Burpees1: Metcon (Time)30-20-10 Sit ups/Hanging knee raises 15 Burpees

Bauer

CrossFit Surmount - CrossFitBauer (Time)2 minute elbow plank 13 burpees 18 KBS (53/35) 31 Push ups 53 Goblet squats (53/35) 53 burpees 31 KBS 18 Push ups 13 Goblet squats 2 minute wall sit

Ate Eight

CrossFit Surmount - CrossFitMetcon (Time)One person working at a time other than the run, complete the following (both athletes run together): «Partner Karen» 150 wall balls 20/14lbs *Right into 2Km Run (together) 150 DB Step-ups @50/35 x 1 150 Single arm DB STO...

Squatting on Fridays?!?

CrossFit Surmount - CrossFitBack Squat (Work to a heavy 2)3: Metcon (2 Rounds for time)At 0:00 21-15-9 Burpees over bar HSPU At 7:00 12-9-6 Burpee box jump over Thrusters 135/95lbs2: Metcon (2 Rounds for time)At 0:00 21-15-9 Burpees over bar hspu (reduce reps or on...

Chipper Jones

CrossFit Surmount - CrossFitGymnasticsEvery 3 mins for 12 mins 6-9 CTB, pull-ups, ring rows 12 Bent over rows @moderate3: Metcon (AMRAP - Rounds and Reps)AMRAP 18 minutes 600m Run 80 Double-unders 20 Snatch 135/95 lbs 600m Run 80 Double-unders 20 Clean and jerks...

Blowing up the Quads

CrossFit Surmount - CrossFit3: Metcon (Time)For Time 1000-800-600-400-200m Row/Run 25-20-15-10-5 Front Squat 155/105lbs 25-20-15-10-5 TTB2: Metcon (Time)1000-800-600-400-200m Row/Run 25-20-15-10-5 Front Squat 105/75 25-20-15-10-5 Hanging Leg raises1: Metcon...

Heavy 3 on the 4th

CrossFit Surmount - CrossFitPower Snatch (Work up to a heavy 3 touch n go )3/2: Metcon (4 Rounds for time)Every 5 minutes for 10 minutes: 2 rounds 10 Burpees to target 12/9 Cal bike or row Right into Every 5 minutes for 10 minutes 2 rounds 12/9 Cal bike or row 10...

2 Rounds x 2 Rounds

CrossFit Surmount - CrossFitGymnasticsEMOM for 6 minutes, 2-4 of one of these: Strict Muscle-ups Band assisted muscle-ups Strict pull-ups Band assisted pull-ups3: Metcon (Time)2 rounds 20 KBS @ 53/35lbs 20 OHS @ 75/55 lbs 400m run Rest 3 minutes 2 rounds 20 Hang squat...

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