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