CrossFit TTG – CrossFit


15 Pause PVC OHS (3-count pause in bottom)


2 Rounds

200m Run

8 Push Ups

8 Ring Rows

8 Empty Bar OHS

A: Tempo Pull Squat Snatch (E2MOM for 14 (7 sets) do 2 reps)

Drop and Reset between reps

Start around 60% and add weight if it looks and feels good. Goal should be to be slightly heavier than last week.

Stimulus: Technique

Rest: As prescribed

Coach Focus: Last week we introduced the tempo pull squat snatch with the intention of getting everyone more comfortable with how the movement should feel when done correctly. Keep pushing athletes to be in the mindset of technique rather than weight.

Additional Notes/Resources: Percentages are provided for athletes as a rough idea of where to start, less skilled athletes will likely need to start at a lighter percentage of their 1RM.

B: Metcon (3 Rounds for reps)

Every 3 Minutes for 9 Minutes

5 Muscle Ups

15 Overhead Squats 135/95lbs

Max Air Squats in remaining time

Score is total Air Squats Performed, No rest

between rounds
Feel: Muscular Overload

Pacing: Sustain

Target Score: 75+ Air Squats (25+ per round)

Firebreather: 120+ Air Squats (40+ per round)


– Muscle Ups: Ideally 1 set, but can be 2 with short rest. Scale to most difficult pulling gymnastics option

– Overhead Squat: Ideally 1 set, but can be 2 with short rest. Scale to front squat if OHS isn’t feasible with mobility restrictions.

– Air Squat: Squat to box/bench

Coach Focus: We want all athletes to have a minimum of 1:00 on the Air Squat station, ensure the stimulus that is provided makes that possible.

SCOR: Metcon (AMRAP – Rounds and Reps)

10 Minutes of SKill work with PVC pipe Snatch


10 DB snatch

6 Burpee

10 Air Squat