CrossFit TTG – CrossFit
800m Run or 1000m Row
10 Snatch Deadlifts*
10 Snatch Pulls
5 High Hang Squat Snatch
5 Low Hang Squat Snatch
5 Squat Snatches
*All done with light weight
A: Snatch (80-90% No Building)
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
B: Metcon (AMRAP – Reps)
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
Target Score: Sub-18 Minutes
Firebreather Score: Sub-12 Minutes – how close to an EMOM
can you hold?
– Both movements should be fast and unbroken. Modify
height/weight to allow for it.
Coach Focus: Teach athletes how to effectively cycle hang
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