CrossFit Surmount – CrossFit

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Rest 5 minutes, start Diane

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Metcon (5 Rounds for reps)

Max Wattage on machine of your choice

E2MOM x 5
Here, athletes will choose a machine and attempt to hit their peak wattage. To do this there is no pacing, only all out efforts,

but they will have to pay attention to their monitors because when the wattage ceases to ascend and begins to descend is

when the athlete’s set is over. So, every 2mins the goal is to get a max wattage read out which we will be scoring on each

round, resting until the end of the 2mins, then repeating for 5 rounds. Note: It should not take more than 30sec to get to a

max wattage, if an athletes wattage has not gone down by that 30sec mark, they are most likely pacing too much.

The stimulus goal is to get the athlete’s body used to creating power multiple times with a high heart rate. This is actually a

power endurance session and an important one. It is important for beginners to open their skill set up to intensity levels that

they didn’t know they had