CrossFit Surmount – CrossFit
Sots Press (One arm DB, 5 x 10, same weight)
https://www.youtube.com/watch?v=TUTFBXqEgBs&feature=youtu.be
1: Metcon (AMRAP – Rounds and Reps)
6 x 3 minute AMRAPs
Amrap 1, 3 & 5
10 Hang squat clean DB thrusters @ 30/15 lbs
4 BJ or step up @ 20/16
Amrap 2, 4 & 6
10 DB Reverse Lunges 30/15
4 BJ or step up @ 20/16
*Rest 1:30 between AMRAPS*
2: Metcon (AMRAP – Rounds and Reps)
6 x 3 minute AMRAPs
Amrap 1, 3 & 5
10 Hang squat clean DB thrusters @ 40/25 lbs
4 BJ @ 24/20
Amrap 2, 4 & 6
10 DB Reverse Lunges 40/25
4 BJ @ 24/20
*Rest 1:30 between AMRAPS*
3: Metcon (AMRAP – Rounds and Reps)
6 x 3 minute AMRAPs
Amrap 1, 3 & 5
10 Hang squat clean DB thrusters @ 50/35 lbs
4 High BJ @ 36/30
Amrap 2, 4 & 6
10 DB Reverse Lunges 50/35
4 High BJ @ 36/30
*Rest 1:30 between AMRAPS*
Accessory Work
5 x 6 Seated Good morning
Use a moderate weight, focus on maintaining neutral spine position.