CrossFit Surmount – CrossFit

Weightlifting

3: Clean Complex (5 sets @60-65% of 1RM)

1 Power Clean

1 Front Squat 1 1/4

2 Squat Clean

Score: Weight used for the

complex

2: Clean Complex (5 sets @60-65% of 1RM)

1 Power Clean

1 Front Squat

2 Squat Clean

1: Clean Complex (5 sets @60-65% of 1RM)

2 Power Clean

2 Front squats

Metcon

3: Metcon (Time)

7 rounds for time:

4 Front Squats @185/135

30 DU’s

Score: Time

TC: 10mins

2: Metcon (Time)

4 Front Squats @155/105

15 DU’s

1: Metcon (Time)

4 Front Squats @mod-heavy

30 Single unders

Accessory Work

Weighted Hip extension on GHD

5 x 10 @RPE 8/10

Rest 60-90 seconds between sets

Lower back strengthening.

Make sure flexion is at the hip and not at the spine.

https://www.youtube.com/watch?v=cxe3NDGho9Q