2/23/21
CrossFit TTG – CrossFit
Warm-up
2:00 T-Spine Mash
Then
4 Rounds
3 Overhead Squats w/ :03 Pause in the
bottom
6 Back Rack Push Presses
12 Back Rack Walking Lunges
A: 1 HSS+ 1SS+ 2OHS (5 Sets (work up in weight) Drop reset)
Start at around 70% and add weight each
set. Rest 2-3 minutes between sets.
Drop and reset between the hang snatch
and the squat snatch.
B: Metcon (Time)
For Time (9Cap)
24 Lateral Bar Burpees
21 Thrusters 95/65lbs
18 Lateral Bar Burpees
15 Thrusters 95/65lbs
12 Lateral Bar Burpees
9 Thrusters 95/65lbs
6 Lateral Bar Burpees
3 Thrusters 95/65lbs
Feel: Gas
Pacing: Reach
Target Score: 5-9 Minutes
Firebreather Score: Sub-4
Scaling:
– Lateral Burpees: No set should take more than :90 to complete.
– Thruster: Should never be more than 3 sets in the round of 21 and 15,
and 1-2 sets for the round of 9 (the goal, however, is unbroken).
Coach Focus: Review the hip drive in the thruster to save the arms for the
burpees
SCOR: Metcon (2 Rounds for reps)
10 AMRAP
8/5 Cal AAB
6 DB Cleans
10 Db Thrusters
rest 3 Minutes
10 AMRAP
10 Mountian Climbers
10 Box Jumps
10 KB swing