CrossFit TTG – CrossFit
100 Single Unders
1:30 Internal Shoulder Rotation Stretch
75 Single Unders
20 Empty Bar Good Mornings
50 Single Unders
10 Empty Bar Muscle Snatch
25 Double Unders
A: Power Snatch (Technique Work)
4×2 Power Snatch AHAP
4×2 Tempo Snatch Deadlift AHAP
Drop and reset
Rest: As needed
Coach Focus: We are looking for the all 8 sets to be as heavy as possible without a major degradation in form. An easy litmus test for coaches is where an athlete’s feet land. If an athlete begins to jump and land into a stance that they can no longer squat below parallel with, they should not increase the weight any longer during the power snatch. When it comes to the deadlift, athletes should be thinking heavier than their power snatches, but
not at the expense of how their pull looks.
Additional Notes/Resources: Snatch Deadlift How To The Tempo Snatch Deadlift is the same as a Snatch Deadlift, just performed more slowly with more of a positional focus in mind.
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 6 Minutes
9 Hang Power Snatches 75/55lbs
36 Double Unders
Target Score: 6+ Rounds, faster than EMOM
Firebreather Score: 10+ Rounds (12 if you’re a hero)
– Hang Power Snatch: Unbroken every round, looking for fast reps and athlete can cycle, so keep the bar very light.
– Double Unders: Should not exceed :45 in any round of practice or 1:1 single unders to keep athletes moving fast.
Coach Focus: To meet today’s stimulus it is crucial that athletes have a barbell they can move fast for the entire 6 minutes. The jump rope “dose” should allow for athletes to move continuously for the entire 6 minutes. A great way to ensure athletes have the proper weight/jump rope stimulus is to allow athletes to practice
SCOR: Metcon (Calories)
6 Ring Row
25 Jump Rope
10 DB pushPress
:20 Sprint on AAB
Score is total Cals