CrossFit TTG – CrossFit


1:00 OHS Hold w/ PVC


2 Rounds

3 Inchworms

10 Ground to Overhead w/ Plate

15 UB Wallballs

A: Tempo Pull Squat Snatch (2 Reps Every 2:00 for 16:00 (8 sets))

Drop and Reset between reps

Start around 60% and add weight if it looks and feels good. Compare to Oct 4th.

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

Rest: As prescribed

Coach Focus: The second round of doubles should be heavier than week 3. For this week’s point of performance, watch your athletes feet.

For more info on why this matters, read this article: Fix Your Feet Fix Your Olympic Lifts


B: Metcon (4 Rounds for reps)

Every :90 for 3:00 (2 sets)

10 DB Power Cleans

Max DB Shoulder to OH in remaining time

Rest 3:00

Every :90 for 3:00 (2 sets)

10 DB Shoulder to OH

Max DB Power Cleans in remaining time

DBs: 50s/35s or less
Feel: Muscular Overload

Pacing: Sustain

Target Score: 50+ total reps of “max rep” movement

Firebreather Score: 80+ total reps of “max rep” movement


– DB Weight: athletes should be able to do the buy-in movement in 1 set, and have a minimum of :45 per round with the secondary DB movement.

SCOR: Metcon (Time)

10 Rounds

8 Air Squats

6 DB Clean and Press/ Arm

4 Sit ups

50′ DB carry
-Low Volume as we go down in order

– I want to see you moving quickly