11/27/20

26
Nov

11/27/20

CrossFit TTG – CrossFit

Warm-up

5 Rounds

24 Double Unders

12 HEAVY Russian Swings

8 Scap Pull Ups

4 5-Count Pause Goblet Squats

Then

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)

27-21-15

Pull Up

Overhead Squat 75/55lbs
Feel: Gas

Pacing: Reach

Target Score: Sub-8 Minutes

Firebreather Score: Sub-5 Minutes

Scaling:

– 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:
5 Pull-ups
10 Push-ups
15 Squats