10/22/20

21
Oct

10/22/20

CrossFit TTG – CrossFit

Warm-up

2:00 Front Rack Stretch

Then

10-8-6*

Deadlift

Hang Power Clean

Front Squat

Jerk

*Increase weight each set

A: Clean and Jerk (2-2-2-2)

Stimulus: Heavy, building in weight (start around 75%)

Rest: 3 Minutes

Coach Focus: Lateral foot movement on each clean -receiving the bar in the correct squat stance.

Build across the four sets

B: Metcon (Time)

For Time (9 Minutes)

5 Clean and Jerks

6 Bar Facing Burpees

5 Clean and Jerks

6 Bar Facing Burpees

5 Clean and Jerks

6 Bar Facing Burpees

5 Clean and Jerks

6 Bar Facing Burpees

5 Clean and Jerks

Barbell: 155/105lbs
Feel: Gas

Pacing: Reach

Target Score: 5-9 Minutes

Firebreather Score: Sub-4 Minutes

Scaling:

– Loading should allow for some touch and go reps in the

first 2-3 sets,, then quick singles as the athlete fatigues.

Coach Focus: Staying low and fast on the burpees

SCOR: Metcon (AMRAP – Rounds and Reps)

7 AMRAP x 2

10 ALT DB C&J

10/7 Cal Row

10 Super Man (1 Sec Hold then release)

Rest 4 Minutes