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

Stimulus: Heavy

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
Feel: Cardio

Pacing: Reach

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

rest :30

Score is total Cals