12/9/20

8
Dec

12/9/20

CrossFit TTG – CrossFit

Warm-up

30 Spiderman Lunges

20 Push Ups w/ a twist

1k AAB

Bergner warm up – PVC

3 Down and up

3 Elbows high and outside

3 Muscle snatch

3 Snatch land

3 Snatch drop

3 Hang power snatch

Then BB

5 OHS

5 Hang Squat Snatches

5 Full Squat Snatches

*empty bar coach led

A: Snatch (85% drop and reset 8×1 )

Stimulus: Heavy

Rest: 3 Minutes between sets

Coach Focus: Cue athletes to wait until their shoulders are behind

the bar to extend their hips by reinforcing the power position in

your warm up reps.

Additional Notes/Resources: Do not allow athletes to exceed 85%

until things look fast and snappy. The priority is 8 quality, heavy

singles at or above 85%. If the athlete is feeling good, allow them

to push towards a new 1RM, otherwise there’s always next week’s

re-test.

B: Metcon (AMRAP – Rounds)

Tabata

Russian KB swings 70/53
Russian swings should be unbroken

for each set of :20 of work.

SCOR: Metcon (Time)

4 Rounds (23 M Cap )

400 M run

20 KB Swing

300M row

15 Push Up