11/09/20

CrossFit TTG – CrossFit

Warm-up

3 Rounds

10 Medicine Ball Slams

10 Medicine Ball Squat Cleans

Then

3 Rounds with 95/65lbs or less

10 Hang Power Snatch*

5 Overhead Squats

2 round empty BB

A: 1PS+3OHS

5 Sets, building in weight
Stimulus: Technique – start around 60-70% and build

Rest: 1-3 Minutes between sets

Coach Focus: Two foci: 1) learning to move the feet and pull under

the barbell in the power snatch and; 2) full ROM on the OHS

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes

12 Air Squats

3 Power Snatches 115/75lbs
Feel: Gas

Pacing: Reach

Target Score: 8+ Rounds

Firebreather Score: 12+ Rounds

Scaling:

– Power snatch should be unbroken for most of the workout.

SCOR: Metcon (Time)

4 ROUNDS (20CAP )

20 OVDH LUNGES 35/25

20 BURPEES

10 BJO

10 PUSH UP
Alternate the hand you hold the DB in on each set of lunges.

COMP: Metcon (No Measure)

Every :90 for 12 Minutes

12 Toes to Bar
Feel: Muscular Overload

Pacing: Sustain

Target Score: 2 sets or less each round

Firebreather Score: Unbroken each set