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