CrossFit TTG – CrossFit
1:30 PVC Pass Throughs
50’ Walking Lunge
10 Empty Bar Hang Clusters
:20 HS Hold
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes, Alternating Full Rounds w/
As an unbroken complex:
5 Touch and Go Squat Clean Thrusters 95/65lbs
30′ UB OH Walking Lunge 95/65lbs
The complex is performing all clusters unbroken, touch and go. Once the final cluster is locked out overhead, begin lunging. For scoring,
5′ = 1 rep.
Feel: Muscular Overload
Target Score: Each Partner performs 7+ Rounds
Firebreather Score: EMOM or faster
– Barbell: Should be light enough that athletes do not hesitate to go when it’s their turn. Err on the side of lighter if athletes are between deciding between two different weights.
– OHWL: If OH mobility is an issue, a front rack lunge is the preferred substitution.
Coach Focus: We are looking for partners to trade fast sets back and forth for the entire 20 minutes. Coaches should watch athletes move through 2-3 reps of both movements, in succession, before determining if the weight is appropriate.
Scor: Metcon (4 Rounds for time)
E5M for 20 Minutes
30 Jump Rope
20 OVHD Lunges
10 Devils Press
30 Jump Rope
– I want you to keep track of the time it takes you to complete the round
– Try to keep score the same every round so learn your pacing