WOD

Power to the Sasquatch

CrossFit Surmount - CrossFitSnatch (5 x 1 & 2)5 sets 1 Power Snatch 2 Squat Snatch @65-65-70-70-70%3: Metcon (AMRAP - Rounds and Reps)Amrap 11 11 Thrusters @95/65 55 Double unders2: Metcon (AMRAP - Rounds and Reps)Amrap 11 11 Thrusters @65/45 30 Double unders1:...

The Max

CrossFit Surmount - CrossFitPush Press (2 x 5, 2 x 4)2 x 5 @70% 2 x 4 @75%3: Metcon (AMRAP - Reps)5 x 2 minute AMRAP 20/16 Cal Bike or Row or Ski Max Rep Pull ups in remaining time Rest 2 minutes between each amrap2: Metcon (AMRAP - Reps)5 x 2 minute AMRAP...

Not a De-Load Week

CrossFit Surmount - CrossFitBack Squat (7 x 5 @ 80%)3: Metcon (Time)3 rounds for time 800m Run 30 Weighted Sit-ups 1 x 50/35lbs 30 DB Step-up over @ 24/20" + 1 x 50/35lbs2: Metcon (Time)3 rounds 600m Run 30 Weighted Sit-ups 1 x 35/25 lbs 30 DB Step-up over @...

Aerobic Class

CrossFit Surmount - CrossFitMetcon (6 Rounds for time)Every 5 minutes for 30 minutes, perform: 20 Cal Bike/Row/Ski 400m Run 12 Burpees

Splitting Up Is Hard to Do

CrossFit Surmount - CrossFitMetcon (Time)With a partner: 5 rounds 45 Cal machine 30 Box Jumps @ higher than normal 9 Split Jerks @ 75-85%Split work as you see fit

Fall Y’All

CrossFit Surmount - CrossFitGymnasticsPush/Pull endurance EMOM 12 Odd: 4-6 Strict HSPU Even: 6-12 Body Row Scaling Options: A: EMOM 12 Odd: 4-6 Piked hspu Or Seated DB press Even: 6-12 Body Row B: EMOM 12 Odd: 4-6 HSPU (reduce ROM with plate if necessary or on box)...

Slamma-Jamma

CrossFit Surmount - CrossFit3: Metcon (Time)50-40-30-20-10 Wall Balls 20/14lbs Russian KBS @ 53/35 or Slam ball @ heavy lbs2: Metcon (Time)50-40-30-20-10 Wall Balls @ 14/12lbs Russian KBS or Slam balls at moderate1: Metcon (Time)30-25-20-15-10 Wall Balls @ 12/8-10 lbs...

Low Hanging Cleans

CrossFit Surmount - CrossFitHang Clean (5 x 1,1,2)5 sets 1 Power Clean 1 Low hang Power Clean 2 Hang Squat Clean @60-60-65-65-65%3: Metcon (AMRAP - Rounds and Reps)2 x 5 minutes Run 200m 10 Deadlift @135/95 lbs 5 Hang Power Snatch @135/95 lbs Rest 1 minutes...

2 Ring Circus

CrossFit Surmount - CrossFitMetcon (AMRAP - Reps)5 x Max reps Ring Push ups rest 2 minutes between setsScale to regular push ups or knee pushups3/2: Metcon (AMRAP - Rounds and Reps)Amrap 10 30 Double unders 12/10 Cal1: Metcon (AMRAP - Rounds and Reps)Amrap 10 50...

57 x 75

CrossFit Surmount - CrossFitBack Squat (5 x 7 @ 75%)3: Metcon (Time)5 Rounds, each for time 10 Thrusters 95/65 lbs 25 V-ups 10 Bar facing burpees Rest 1min2: Metcon (Time)5 rounds 10 Thrusters 75-55 lbs 15 V-ups 10 Bar facing burpees Rest 1min1: Metcon (Time)5...

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