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