CrossFit Surmount – CrossFit

Snatch (5 x 1 of complex)

Snatch, technical

With 50-60 % of your 1RM

5 sets

1 Muscle Snatch

1 Heaving Snatch Balance

1 Squat Snatch

1: Metcon (Time)

5 rounds

15 Cal Row

25 Med Ball hugging squat

Right into

2 rounds

20 Ring rows

50’ Walking lunges

2: Metcon (Time)

5 rounds

20 Cal Row

25 Wall Ball @ 14/10

Right into

2 rounds

20 Pull-ups

50’ OH walking lunges with plate 25/15lbs

3: Metcon (Time)

5 rounds

25 Cal Row

25 Wall Ball @ 20/14

Right into

2 rounds

20 CTB

50’ OH walking lunges with plate 45/35lbs

Accessory Work

Prone lateral raise on box or bench

3 x 12/arm

Rest 30-60 seconds between sets

https://www.youtube.com/watch?v=y_-Bau1dTXw