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