CrossFit Surmount – CrossFit

Weightlifting

A: Snatch (3 x 1 @ 90%+ (max 5 attempts))

TC: 15mins

Level 1

Power Snatch

3 reps @Ascending

-Drop and reset each rep

-Build to heavy

-Go over rest period and make sure they rest at least 2 mins between sets, this is a good time to discuss specifc cuing

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15minutes

50’ Farmers Carry @ heavy

5 Power Cleans 155/105lbs

50 Double-unders
Level 2

50’ Farmers Carry @ heavy

5 Power Cleans @135/95 lbs

30 Double-unders

Level 1

50’ Farmers Carry @ heavy

5 Power Cleans @Moderate

40 Single-Unders*

*Every 10 Attempt a Double Under

Extra Accessory

Metcon (No Measure)

3 rounds

8/8 Prone Lateral raise

12 Trap-3 raise

Rest as needed between sets
Goal: Upper back Hypertrophy

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