12/23/20

CrossFit TTG – CrossFit

Warm-up

20 Band Pull Aparts

Then

3 Rounds

10 Ground to Overhead w/ Plate

45/35lbs

10/7 Calorie Bike HARD

A: Power Snatch (2RM TNG )

Stimulus: Heavy

Rest: As needed

Coach Focus: Work with athletes on pulling under the bar, we do not

want athletes “pressing out” their power snatches

B: GriZZabelle 12/23 (Time)

Conditioning Test

“Grizzabel”

3 Rounds

10 Unbroken Clean and Jerk 105/70lbs

10 Unbroken Power Snatch 105/70lbs

All six sets must be unbroken to count.
Feel: Gas

Pacing: Reach

Target Score: 5-10 Minutes

Firebreather Score: Sub-5 Minutes

Scaling

– This workout is fairly self-scaling, but if athletes are debating

between two weights they should choose the lighter one and go

faster. Athletes use one barbell with the same weight for both

movements.

Coach Focus: Coaches should reiterate bar path and barbell cycling

before beginning. Be sure to remind athletes to drop their hips on

each rep to ensure the legs can assist with the pull from the floor.

SCOR: Metcon (6 Rounds for time)

Every 4M for 24

10 Wall Ball

5 Burpees

50′ Farmers Carry

10 Abmat Sit up