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.