CrossFit Surmount – CrossFit

Power Clean (EMOM X 12)

Odd: 2-4 Strict HSPU + 4-8 HSPU

Even: 2 Segment Power clean @70%+

Segment Power clean:

https://www.youtube.com/watch?v=nbFWGZyo_sg

So this is simply a Power clean, with a pause above the knee. This pause should reinforce the power position

and the use of the post chain from this point in the lift. The goal is for athletes to feel a tremendous amount of

post chain tension from the traps through the hamstrings and rooted through the heels.

3: Metcon (5 Rounds for time)

Every 3 minutes for 15 minutes

10 DB Hang Power Clean

10 DB box step ups @24″/20″

10 CTB

Men: 2 x 50lbs DB

Women: 2 x 35lbs DB

2: Metcon (5 Rounds for time)

Every 3 minutes for 15 minutes

10 DB Hang Power Clean

10 DB box step ups @24/20″

10 Pull-ups

Men: 2 x 35lb DB

Women: 2 x 25lb DB

1: Metcon (5 Rounds for time)

Every 3 minutes for 15 minutes

10 DB Hang Power Clean

10 DB box step ups @low

10 Jumping CTB

DB@ 2 x light