CrossFit Surmount – CrossFit

Clean (Drills)

– Tall muscle clean

– Stretched extension hold + power clean

(slingshot effect)

– Tempo first pul + stretch extension hold

+power clean

– Tempo first pul + stretch extension hold

+power clean to 90 degrees

– Tempo first pull + stretch extension hold

+power clean to squat

– Tempo power clean

– Tempo Squat clean

3: Metcon (5 Rounds for time)

Every 4 minutes for 20 minutes, complete 2 rounds of complex, rest remaining time:

5 Clean

15 Box Jumps 24″/20″
Weights

Men: 135-185-205-225-245lbs

Women 95-125-145-155-165lbs

Last bar should represent approximately 70%

of your best Clean.

2: Metcon (5 Rounds for time)

Every 4 minutes for 20 minutes, complete 2 rounds of complex, rest remaining time:

5 Clean

15 Box Jumps 24″/20″
Weights:

Men: 115-135-155-185-205

Women 75-95-105-125-135

Last bar should represent approximately 70%

of your best Clean.

1: Metcon (5 Rounds for time)

Every 4 minutes for 20 minutes, complete 2 rounds of complex, rest remaining time:

5 Clean

15 Box Step Ups or Jumps
Weights:

Moderate….

Last bar should represent approximately 70%

of your best Clean.