CrossFit Surmount – CrossFit

Hang Snatch (2 x 3)

Snatch Drills

2 sets @ ascending from 30% or Broomstick

practice

3 Snatch first pull

3 Hang snatch high pull

3 Hang muscle snatch

3 Power snatch balance

3 Hang snatches

3: Metcon (Time)

For Time

2 rounds

50 Double unders

15 Pull-ups

10 Hang Power Snatch 115/75 lbs

Into

2 rounds

50 Double unders

15 Pull-ups

5 Hang power Snatch 135/95 lbs

Into

1 round

50 Double unders

15 Pull-ups

3 Hang power Snatch 155/105 lbs

RX+ = 20 pull ups

2: Metcon (Time)

2 rounds

25 Double unders

10-15 Pull-ups, band assisted or

jumping with lower box

10 Hang Power Snatch 75/55lbs

Into

2 rounds

25 Double unders

10-15 Pull-ups, band assisted or

jumping with lower box

5 Hang power Snatch 95/65lbs

Into

1 round

25 Double unders

10-15 Pull-ups, band assisted or

jumping with lower box

3 Hang power Snatch 115/75lbs

1: Metcon (Time)

2 rounds

50 Single unders

15 Jumping Pull-ups/Ring Rows

10 Hang Power Snatch @ empty

bar

Into

2 rounds

50 Single unders

15 Jumping Pull-ups/Ring Rows

5 Hang power Snatch @ empty

bar

Into

1 round

50 Double unders

15 Jumping Pull-ups/Ring Rows

5 Hang power Snatch @ empty

bar