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.