11/24/20

23
Nov

11/24/20

CrossFit TTG – CrossFit

Warm-up

800m Run or 1000m Row

Then

10 Snatch Deadlifts*

10 Snatch Pulls

10 OHS

5 High Hang Squat Snatch

5 Low Hang Squat Snatch

5 Squat Snatches

*All done with light weight

A: Snatch (80-90% No Building)

Stimulus: Heavy

Rest: 2-3 Minutes

Coach Focus: Consistency from rep-to-rep. Only allow

athletes to exceed 80% if things look smooth and consistent.

Athletes should feel essentially 100% recovered before they tackle

the next rep, so be liberal with rest periods and provide

athletes with enough time to rest and hit 8 quality, heavy

reps

B: Metcon (AMRAP – Reps)

6 EMOM

10 TTB
Goal here is to go unbroken.

Keep the knucles on top of the bar facing the ceiling.

COMP: Metcon (Time)

10 Rounds (18 Min cap)

10 Box Jump Overs 24/20″*

10 Hang Power Snatches 75/55lbs

Rest :30
COMPETITOR EXTRA

Feel: Conditioning

Pacing: Reach

Target Score: Sub-18 Minutes

Firebreather Score: Sub-12 Minutes – how close to an EMOM

can you hold?

Scaling:

– Both movements should be fast and unbroken. Modify

height/weight to allow for it.

Coach Focus: Teach athletes how to effectively cycle hang

snatches.

SCOR: Metcon (Time)

10 Rounds (30 Cap)

15/13 Cal AAB (25/18 6 months or more)

10 DB snatch

10 AB Mat sit up