“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...

Let’s try this again: Elvis Pressley

CrossFit Surmount – CrossFitBench Press (3×10)Complete 3 sets of 10 unbroken reps. Begin @ 45-55% of 1RM and increase weight for remaining 2 sets if possible.Metcon (AMRAP – Reps)10-min AMRAP 1, 2, 3… Power snatches (95/63) 10, 20, 30…...

Did McDonald Have a Farm?

CrossFit Surmount – CrossFit Metcon (Weight) EMOTM for 11 minutes: 1 power snatch* + 2 overhead squats Begin at 40 to 45% of PS 1RM and increase weight as form and execution improve. * Advanced may substitute full squat snatch for power snatch. Metcon (Time)...

T is for Tabata

CrossFit Surmount – CrossFitPower Snatch (EMOTM for 12 min 1 PS + 1 OHS)Metcon (AMRAP – Reps)8-min Tabata Lateral bar hops Plank holdAlternate activities Score = total number of reps (each sec is rep for plank) Scale up to higher bar hops and weighted...

Randy

CrossFit Surmount – CrossFitRandy (Time)For Time: 75 Power Snatches, 75#53# for womenMetcon (AMRAP – Reps)For 10 minutes :00 – 1 unbroken slam balls :10 – 2 slam balls :20 – 3 slam balls :30 – 4 slam balls :40 – 3 slam balls...