CrossFit Surmount – CrossFit

Weightlifting

Rest 2-3 minutes between sets

Score the weight used across all 5

sets

3 & 2: Metcon (Weight)

5 sets @70-75%

1 Front Squat 1 1/4

1 Paused Front Squat
For the 1/4…

unrack the bar, at the bottom of the front squat drive about ¼ of the way up (just below parallel) then immediately back down into the bottom, then driving up fully

For the pause…

stay engaged at the bottom for 2 sec, then drive up fully

1: Metcon (Weight)

5 sets @Heavy

4 Paused Front Squat
For the 1/4…

unrack the bar, at the bottom of the front squat drive about ¼ of the way up (just below parallel) then immediately back down into the bottom, then driving up fully

For the pause…

stay engaged at the bottom for 2 sec, then drive up fully

Metcon

3: Metcon (2 Rounds for time)

at 0:00

30 Snatches (135/95)

at 6:00

100 pistols
Time of each

2: Metcon (2 Rounds for time)

at 0:00

30 Snatches (115/75)

at 6:00

100 box supported pistols
Time of each

1: Metcon (2 Rounds for time)

at 0:00

30 Snatches (light-moderate)

at 6:00

100 high box step-ups
Time of each