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