13
Jan
1/14/21
CrossFit TTG – CrossFit
Warm-up
1:00 Row
20 RDLs
1:00 Row
15 Front Squats
1:00 Row
10 Hang Squat Cleans
1:00 Row
5 Split Jerks
1:00 Row
All done with an empty barbell
A: Metcon (Time)
5 Rounds
15/12 Calorie AAB
:20 L-Sit Hold
1 Clean and Jerk 80-90%
Rest 3:00
Feel: Gas/Heavy
Pacing: Sustain
Target Score: Sub-3:00 each round
Firebreather Score: Sub-2 Minutes each round
Scaling
– Bike Calories should be completed in less than 1:15 Minute each
round. For reference, it takes roughly 1:00 to perform 15/12
calories at 376/302 watts, respectively.
– L-Sit: 2 Set Cap each round. May be done on parallettes or
hanging from a bar, and may be modified to a bent knee L-Sit
hold.
SCOR: Metcon (Time)
5 Rounds
15 DB Thruster
12 DB Snatch
10/8 Cal Row