CrossFit Surmount – CrossFit
Weightlifting
A: Clean (4 x 1+1)
4 Sets
1 Hang Clean @ above knees
1 Hang clean @ below knees
Rest 2 mins between sets
Ascend to a heavy but technically sound weight.
TC: 15mins
Level 1
You can have both reps done above the knees
Metcon
B: Metcon (Time)
5 rounds for time
15 Pull Ups
12 Deadlifts 155/105lbs
TC: 12 mins
Level 2
10-15 Pull Ups
15 Deadlift @135/95 lbs
Level 1
12 Ring/Body Rows
12 Deadlift @mod
Extra Accessory
Metcon (No Measure)
2 x 12 Bent over lateral raise
2 x 12 Trap-3 raise
2 x 12 Banded Pulldown
Rest 60 seconds between each movement.
Goal: Upper back prehab
-This should not be heavy or challenging, make sure your reps are for quality and not exhaustion. This is a deload week.