CrossFit Surmount – CrossFit

 

Weightlifting

3/2: Snatch (EMOM 10)

2 Squat snatch @65-75%

Score: Heaviest set

1: Snatch (EMOM 10)

1 Snatch + 2 OH Squats @Moderate

Metcon

3: Metcon (AMRAP – Rounds and Reps)

Amrap 16 minutes

50 DB Step-ups @1×50/35 lbs

150 Double-unders

30 TTB

50 DB Cleans @1×50/35 lbs

150 Double-unders

30 TTB

Score: Rounds + reps

2: Metcon (AMRAP – Rounds and Reps)

50 DB Step-ups @35/25 lbs

75 Double-unders

15 TTB or 30 Toes to eye level

50 DB Cleans @35/25 lbs

75 Double unders

15 TTB or 30 Toes to eye level

1: Metcon (AMRAP – Rounds and Reps)

50 DB Lunges @ light

150 Single-unders

30 Knee raises

50 DB Cleans @light

150 Single-unders

30 Knee raises

Accessory Work

Pallof Press

3 x 5/side

Goal: Core stability

Hold every rep for 2 sec with arms extended

https://www.youtube.com/watch?v=IU6yaUI6Dbg