CrossFit TTG – CrossFit
24 Double Unders
12 HEAVY Russian Swings
8 Scap Pull Ups
4 5-Count Pause Goblet Squats
10 Empty Bar Low Hang Squat Snatches
A: Hang Snatch (2-2-2-2 Below the Knee hang Squat Snatch )
Stimulus: All sets are heavy, 75%+ of 1RM snatch.
Rest: 2-4 Minutes
B: Metcon (Time)
Overhead Squat 75/55lbs
Target Score: Sub-8 Minutes
Firebreather Score: Sub-5 Minutes
– Pull Ups should not take more than 2:00, 1:30, and 1:00 in each
respective round. Athletes should be able to do nearly half of
the round of 27 before coming off the bar, otherwise scale reps
to 21-15-9 or less.
– Athletes should be able to do at least 20 unbroken OH squats at
this light Rx weight. Otherwise reduce it further. If mobility is
the limiting factor, athletes can front squat.
SCOR: Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of: