CrossFit Surmount – CrossFit
Hang Snatch (5 sets @ ascending)
1 Squat Snatch
1 Hang Squat Snatch
First set start @60%
3: Metcon (AMRAP – Rounds and Reps)
AMRAP 6minutes
12 Hang Power Clean @115/75lbs
12 Box Jump over @24″/20″
12 TTB
rest 2 minutes
AMRAP 5minutes
10 Hang Power Clean @115/75lbs
10 Box Jump over @24″/20″
10 TTB
rest 2 minutes
AMRAP 4minutes
8 Hang Power Clean @115/75lbs
8 Box Jump over @24″/20″
8 TTB
2: Metcon (AMRAP – Rounds and Reps)
AMRAP 6minutes
10 Hang Power Clean @ 95/65lbs
10 Box Jump over @ 24″/20″
10 TTB
rest 2 minutes
AMRAP 5minutes
8 Hang Power Clean @ 95/65 lbs
8 Box Jump over @24″/20″
8 TTB
rest 2 minutes
AMRAP 4minutes
6 Hang Power Clean @ 95/65lbs
6 Box Jump over @24″/20″
6 TTB
1: Metcon (AMRAP – Rounds and Reps)
AMRAP 6minutes
10 Hang Power Clean @ light
10 Box Jump over @ low
10 Sit-ups
rest 2 minutes
AMRAP 5minutes
8 Hang Power Clean
8 Box Jump over
8 Sit-ups
rest 2 minutes
AMRAP 4minutes
6 Hang Power Clean
6 Box Jump over
6 Sit-ups