CrossFit Surmount – CrossFit
Clean and Jerk (On the 2:00s, x 7)
First squat clean is from the floor.
Second squat clean is from knee level.
Third clean is from mid-thigh, or power position.
A split jerk finishes the complex. Strive to complete the entire (4) rep complex unbroken.
Set #1 – 1 Complex @ 50% of 1RM Clean and Jerk
Set #2 – 1 Complex @ 55% of 1RM Clean and Jerk
Set #3 – 1 Complex @ 60% of 1RM Clean and Jerk
Set #4 – 1 Complex @ 65% of 1RM Clean and Jerk
Set #5 – 1 Complex @ 70% of 1RM Clean and Jerk
Set #6 – 1 Complex @ 74% of 1RM Clean and Jerk
Set #7 – 1 Complex @ 78% of 1RM Clean and Jerk
Metcon (Time)
For time:
100 Med ball cleans (20/14)
*every 25 reps, including at the end, carry the ball 200M
Metcon (No Measure)
Accessory work (on your own):
Accumulate 2:00 in an L-Sit (parallettes)
*Every break, complete 20 Banded Pull-Aparts