CrossFit Surmount – CrossFit

Muscle Snatch (Low hang Muscle snatch 5 x 3 @ ascendings)

The muscle snatch is an excellent training tool to increase control of the turnaround in the snatch as well as maintaining tension in the upper body as the athlete finishes their extension.

This exercise is often poorly done and should be taught as a snatch progression and not a separate movement. This means that the elbows will NEVER drop down and finish with a press. Our goal is to train the pull and power transference by maintaining tension through the core (hips, back, abs and upper back). For a fantastic explanation (leaving out any unnecessary enthusiasm) about the muscle snatch, watch this video: https://youtu.be/almZ3k_nSk0

Metcon (AMRAP – Reps)

AMRAP w/ your Valentine 🙂 in 17 minutes:

From 0:00-4:00:

Max Hand-Release Push-Ups

Max Kettlebell Goblet Squats (53/35)

(alternate between movements, switch as desired)

1 minute Rest – Minute 4:00 to 5:00

From 5:00-8:00:

Max Synchronized Air Squats

1 minute Rest – Minute 8:00 to 9:00

From 9:00-12:00:

Partner A Max Row (calories)

Partner B run 400 meters

From 12:00-15:00:

Partner B Max Row (calories)

Partner A run 400 meters

Finally, from 15:00-17:00:

Max Pull-Ups
Score is total reps. 400M runs don’t count, but must be completed in 3 minute time frame for row calories to count