WOD

Use. Your. Legs

CrossFit Surmount - CrossFit3: Metcon (AMRAP - Reps)3 rounds with a partner 2 min AMRAP 15/12 Cal Bike/Ski/Row Max Clean & Jerk 155/115 lbs Rest 2 minutes 2 min AMRAP 6 Clean & Jerk 155/115 lbs Max Cal Bike/Ski/Row Rest 2 minutes In the first amrap, while one partner...

Speed In The Pull From The Floor

CrossFit Surmount - CrossFit3/2: DeadliftDeadlift 5 x 5 @70-75% TC: 15 min3/2: DeadliftDeadlift 5 x 5 @moderate TC: 15 min3: Metcon (Time)5 rounds 60 Double unders 20 V-ups 50' DB front rack lunges 2x50/35lbs TC: 20 mins2: Metcon (Time)5 rounds 30 Double unders 20...

Maximal Upper Body Pressing Strength

CrossFit Surmount - CrossFitPush PressBuild to a heavy set of 33: Metcon (Time)3 rounds 20/15 Cal machine 15 HSPU 20/15 Cal machine 7 Strict HSPU Rest 1 minute between rounds TC: 18mins2: Metcon (Time)3 rounds 20/15 Cal machine 7 HSPU 20/15 Cal machine 7 HSPU Rest 1...

FS@80% of my CLEAN?

CrossFit Surmount - CrossFit3/2: Front Squat5 sets 2 Front Squat 1 & ¼ @80% of 1RM Clean TC: 15mins1: Front Squat5 sets 2 Front Squat 1 & ¼ @60% of 1RM front squat TC: 15mins3: Metcon (Time)3 rounds 12 Front Squat 135/95 lbs 6 Bar Muscle-ups 12 TTB TC: 12...

Upper Body Pull and Push

CrossFit Surmount - CrossFit3: Metcon (No Measure)5sets* 3 Ring Muscle-ups 3 Strict Ring Dip @tempo 3-2-X-1) *Add a weight vest if possible2: Metcon (No Measure)Banded Sling Shot Muscle Up +2 Strict Ring Dips 8x (2+2) https://www.youtube.com/watch? v=rWz3-1aAUCI1:...

Who Thinks 60 Snatches is A Good Idea?

CrossFit Surmount - CrossFit3/2: Metcon (Time)60 Power Snatch @50% for time 12 min TC1: Metcon (Time)10 x 6 Power Snatch @light-mod 12 min TC3: Metcon (2 Rounds for time)Every 10mins x 2 sets Partition the reps however you like: 30 Burpee box jump overs 24/20" 60...

Instability + Pressing

CrossFit Surmount - CrossFitDumbbell Bench PressBench press Find the Heaviest weight you can use for 5 DB Bench Press (Neutral Grip) TC: 12mins3/2: Metcon (Time)3 rounds 15 Push-up + renegade row 2@ 50/35lbs 100m Farmers Carry 2@ 50/35lbs TC: 15mins1: Metcon (Time)3...

Fatigue Will Set In..Can You Sustain Your Pace?

CrossFit Surmount - CrossFit3A: Metcon (Time)6 rounds w/a partner P1 2Km Bike or 1Km Row/Ski P2 75 Double unders 50' Front Rack Lunge @95/65 lbs Partners will work simultaneously while one partner works on the machine, the other will complete an amrap of the double...

Gobble Gobble

CrossFit Surmount - CrossFit3: Metcon (Time)With A Partner: *Buy In: 2000M row, switch every 250M 10 Burpees each 20 Squat clean thrusters @ 95/65 10 Burpees each 30 Pull-ups 10 Burpees each 40 Toes to bar 10 Burpees each 50 Wall balls @ 20/14 10 Burpees each 60...

Finding Our True Clean Threshold Today

CrossFit Surmount - CrossFit3/2: Power CleanPower Clean EMOMX10 1 rep @85%+ Score: Heaviest set1: Power CleanPower Clean EMOMX10 3 reps @mod-heavy* *Working on technique3/2: Metcon (2 Rounds for time)Every 9 mins x 2 sets 15 Power Snatch @75% 50 Wall Balls...

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