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.