CrossFit Surmount – CrossFit

Weightlifting

A: Shoulder Press (8×3 @65-70%)

Every 90 sec for 12 minutes

3 Pause Strict Press* @65-70%

*1 second pause at forehead level on the way down (eccentric phase)

Level 1

Strict Press

3 Reps @ Moderate

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes

5 Power Snatch 135/95lbs

200m Run or Row

20 Wall Balls 20/14lbs
Score: rounds + reps

Level 2

5 Power Snatch @115/75 lbs

200m Run or Row

15 Wall Balls @20/14lbs

Level 1

5 Power Snatch @Light Moderate

150m Run or Row

10 Wall Balls @ Moderate

Extra Accessory

Metcon (Weight)

Turkish Get up

4 x 3/3 reps unbroken
Goal: Shoulder stability

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