Getting Ready for the Games

CrossFit Surmount – CrossFit CrossFit Games Open 11.1 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# CrossFit Games Open 11.5 (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Power Cleans, 145# / 100# 10...

No Burpees!

CrossFit Surmount – CrossFitMetcon (Time)175 wall ball shots (20/14 & 10/9) Work 30 seconds; rest 30 seconds STRICT 20-minute time cap Complete reps at heavier weight and/or higher target for Rx+For Rx+, do NOT allow medicine ball to drop to floor after...

S-A-T-U-R-D-A-Y

CrossFit Surmount – CrossFit Metcon (Time) Scummy One Hundred Partner Workout Complete 100 reps of the following: Box jumps (24/20) Jumping pull-ups KB swings (35/26) Walking lunges Knees to elbows Push presses (45/33) Back extensions Wall ball shots (20/14...

Ten and Twenty

CrossFit Surmount – CrossFitMetcon (AMRAP – Reps)EMOTM for 10 minutes Work 15 seconds; rest 45 seconds Max reps TNG power cleans @ 65% of 3RMExpress may complete medicine ball cleansMetcon (AMRAP – Rounds and Reps)20-min AMRAP – 5 plate...

Cleaning Power

CrossFit Surmount – CrossFitMetcon (Weight)Every 90 seconds for 10 rounds Complete 3 TNG power cleansBegin @ 50 – 65% of 1RM and increase weight as form and execution improve. You may NOT complete full squat clean for any of the reps. You may NOT...