Hotshots

CrossFit Surmount – CrossFit Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run Scale as necessary. Do not, however, complete kipping pull-ups.

‘Til Wednesday

CrossFit Surmount – CrossFit A: Metcon (Time) 30-25-20-15-10-5 Windshield wipers (r/l = 1 rep) Power cleans (75/53) B: Metcon (Time) 30-25-20-15-10-5 Toes to bar Power cleans (63/45) C: Metcon (Time) 30-25-20-15-10-5 Abmat sit-ups Medicine ball cleans...

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...

HS

CrossFit Surmount – CrossFit Hang Snatch (Establish baseline 1RM) Metcon (AMRAP – Reps) EMOTM for 10 minutes Work 15 seconds; rest 45 seconds Max rep power cleans @ 75% of 1RM

“P” for “Partner”

CrossFit Surmount – CrossFitMetcon (Time)Partner Workout 1. Deadlifts | Hold barbell at full extension (135/103) 2. Power cleans | Hold barbell in front rack position (95/63) 3. Power snatch | Hold barbell overhead (75/53) 4. Burpees | Hold plank 5. Back squat...