CrossFit Surmount – CrossFit
Clean (10 sets of 1 w/ 2 pauses. Increase weight each set)
Start at 50% of 1RM Clean.
Pause 1: 3 inches off floor
Pause 2: bottom of squat
each pause should be 2 seconds
Metcon (Time)
4 Rounds:
10 Power Snatches (95/65)
10 Box jump overs (24/20)
Metcon (No Measure)
Accesory work on your own after class:
3 sets:
15 dumbbell push-ups
30 second dumbbell overhead hold
100M db front rack carry
Then, 50 band pull-aparts, not for time, for quality