CrossFit Surmount – CrossFit

Weightlifting

Deadlift

Build to a heavy 5 reps

Score: Heaviest 5 reps

TC: 15 min

Metcon

3: Metcon (AMRAP – Reps)

5 rounds for reps

1 min Sumo deadlift high-pulls @75/55 lbs

1 min Single arm Overhead KB lunges

@53/35lbs

1 min KB swings @53/35lbs

1 min Push press @75/55 lbs

Score: Total reps

TC: 20mins

2: Metcon (AMRAP – Reps)

1 min Sumo deadlift high-pulls @65/45 lbs

1 min Single arm Front rack KB lunges

@44/25lbs

1 min KB swings @44/25lbs

1 min Push press @65/45 lbs

1: Metcon (AMRAP – Reps)

1 min Sumo deadlift high-pulls @Light

1 min Single arm suitcase lunges @light

1 min Russian KB swings @mod-light

1 min Push press @light

Accessory Work

Side lying clam raise

3 x 12

Rest 30 seconds between sides and sets

Glute strengthening

Hold 2 sec at peak contraction

https://www.youtube.com/watch?v=mv15FGcDaGs