11/02/20

CrossFit TTG – CrossFit

A: Snatch (1RM )

Strength Test

1RM Snatch (squat)

Then,

2-5 sets of 2 @ 70% 1RM

Drop and reset between reps

Spend additional time mobilizing

athletes. We will typically spend the first 30 minutes of class on

lift-only days doing mobility and general/specific warm ups. Use

the 2-5 sets of afterwards to help newer athletes get additional

practice after the 1RM while more experienced athletes may haver

more time to find a 1RM

Warm-up

2:00 of 2-way Wrist Stretch

Then

7 Muscle Snatches, empty bar

100m Run

7 Power Position Power Snatches

100m Run

7 Power Position Squat Snatches

100m Run

7 At-the-knee Squat Squat Snatches

100m Run

7 Squat Snatches

Accessory

Accumulate 3:00 in a weighted plank hold

COMP: 11/2 Comp (Time)

“Optimus Climb”

For Time

Run 400m

27 Front Squats 95/70lbs

1 Rope Climbs

Rest 3:00

Run 400m

21 Front Squats 135/100lbs

2 Rope Climbs

Rest 3:00

Run 400m

15 Front Squats 165/120lbs

3 Rope Climbs

Rest 3:00

Run 400m

9 Front Squats 205/140lbs

4 Rope Climbs
Feel: Gas

Pacing: Reach

Target Score: 22 – 28 Minutes (including rest)

Firebreather Score: Sub-20 Minutes

Scaling:

– 5x Pull Up for each Rope Climb

SCOR: Metcon (AMRAP – Rounds and Reps)

25 AMRAP

20 Single under

10 Single arm Row (L)

20 Jumping Jacks

10 Single arm Row (R)

20 Step ups