CrossFit Surmount – CrossFit
Snatch (5 x 3 @ 60%)
2 pauses today, one at hang, one at reception.
Athlete:
Feel the floor. The best tool we have to produce force in weightlifting is the
floor, however, it is often neglected. Athletes should remember their 3 points of contact in the feet but use the pauses to feel tension from the bar, through long arms, through the core, legs/post chain, and the floor. This connection of tension is what we use against the floor to create opposing forces.
https://www.youtube.com/watch?v=IThtkoY30F0
1: Metcon (Time)
21-15-9-6
Deadlift @ 95/65
Ring push/regular push-up
2: Metcon (Time)
21-15-9-6
Deadlift @135/95
Jumping Ring dips or box dips
3: Metcon (Time)
21-15-9-6
Deadlift @155/105
Ring dips
Conditioning
Bike
3 rounds
12/8 Cal Sprint
15 recovery air Squat
12/8 Cal Sprint
15 recovery air Squat
12/8 Cal Sprint