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