CrossFit Surmount – CrossFit

3/2A: Metcon (Time)

Deadlift

20 reps @75%

Score: Time

TC: 10mins

3/2B: Metcon (Weight)

Deadlift

20 reps @75%

Score: Weight

TC: 10mins

1: Deadlift

*Learning to move well TNG, carrying over tension from rep to rep, and locking out the top with the quads and glutes, as fatigue sets in*

3: Metcon (Time)

3 rounds:

20 DB snatch @50/35 lbs

20 CTB

20 Lunges @135/95lbs *

Rest 1 min

Lunges:

Round 1: Back rack

Round 2: Front rack

Round 3: Overhead

20 min TC

2: Metcon (Time)

3 rounds:

20 DB snatch @35/25 lbs

20 pull-ups or asst CTB

20 Lunges @96/65lbs *

Rest 1 min

Lunges:

Round 1: Back rack

Round 2: Front rack

Round 3: Overhead

20 min TC

1: Metcon (Time)

3 rounds:

20 DB snatch @light

20 ring rows or asst pull-ups

20 Lunges @moderate or w/db’s *

Rest 1 min

Lunges:

Round 1: Back rack

Round 2: Front rack

Round 3: Overhead

20 min TC

Burpee + Lateral Bar Hop Ladder (AMRAP – Reps)

With a continuously running clock do one burpee + lateral bar hop the first minute, two burpee + lateral bar hop reps the second minute, three reps the third minute, continuing as long as you are able.
“FUN” accessory work!!