CrossFit TTG – CrossFit
12 Burpee Box Jump Overs 24/20″
5 Gymnastic Kips
10 Empty Bar Thrusters
5-7 Minutes to Warm Up the Clean and
Jerk (Target is 70-80% of target
A: Open Test (AMRAP – Rounds and Reps)
AMRAP 18 Minutes
4 Chest to Bar Pull Ups
6 Thrusters 95/65lbs
8 Box Jump ATWOs 24/20″
Then, From 18:00-33:00:
Find a 1RM Squat Clean and Split Jerk
Two scores: rounds + reps and weight in the
clean and jerk.
Feel: Conditioning + Heavy
Target Score: 10+ Rounds/Clean and Jerk PR!
Firebreather Score: 15+ Rounds/Clean and Jerk PR!
– This workout is written to be intentionally doable RX by as
many athletes as possible, but may still require
modification. Because this is an “Open” workout, allowing
athletes to attempt it Rx even if they don’t meet the notes
below is acceptable and up to the coach.
– Chest to bar pull ups should be 1 set, or scale to chin over
bar or a ring row or strict pull up.
– Thrusters should be 1 set.
– ATWO = all the way over, meaning the athlete does not
land on the box – they must clear it completely. Scale to
regular box jump o
B: Squat Clean and Jerk (18:00-33:00 Min 1 RM )
SCOR: Metcon (AMRAP – Rounds and Reps)
4 ring row
5 air Squats
8 Jumping jacks
12 Mountain Climbers