CrossFit TTG – CrossFit


2:00 Deltoid Mash w/ Barbell, per side


300m Run

10 Tall Muscle Snatches

10 Tall Power Snatches

10 Tall Squat Snatches

10 Power Position Squat Snatches

10 Above the Knee Squat Snatches

10 Below the Knee Squat Snatches

3 Tempo Pull Squat Snatches (see video)


A: Tempo Pull Squat Snatch (6×3)

Every 2:30 for 15:00 (6 sets)

3 Tempo Pull Squat Snatches

Drop and Reset between reps

Start very light and add weight if it looks and feels

Stimulus: Starting with Technique and progressing to Heavy only if movement quality remains

Rest: As prescribed

Coach Focus: The tempo snatch is programmed to teach your athletes about their balance and bar path as they slowly pull the barbell from the floor with the goal of hitting all of the positions we regularly discuss. Most CrossFit athletes struggle with their olympic lifts due to a chaotic and disorganized first and second pull, which is what we are looking to fix with this session. These sessions will repeat weekly. Coaches: be extra diligent about making sure athletes are hitting the correct positions and are pulling slow enough to do so. If athletes want to snatch more weight, this is the way.

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

25 Double Unders

12 Wallballs 20/14lbs
Feel: Cardio

Pacing: Sustain

Target Score: 8+ Rounds

Firebreather Score: 13+ Rounds (:45 rounds or faster)


– Double Unders: Should not exceed :30 of work at any point, so athletes may perform fewer double unders to get the practice in or scale to single unders.

– Wallballs: Unbroken every time. Ensure athletes have a ball weight that allows for this, only scaling target height for beginners.

SCOR: Metcon (AMRAP – Rounds and Reps)


15 Jump Rope

15 Line Hops

20 Mt Climbers

15 Dumbbell Snatch

10/7 Cal SKi