CrossFit TTG – CrossFit
AMRAP 6 Minutes
10 KB Sumo Deadlifts
8 Plank Transitions
1:00 Per Side, Pec/Anterior Delt Mash
A: 2PC&PJ (E2m10M)
2 Power Clean and Push Jerk 75-85%
Drop Between Reps
Rest: As prescribed
Coach Focus: the day prior to the Open workout we are aiming to
“prime” athletes with some clean & snappy reps. Athletes should
be able to go right from the clean directly into the jerk.
Additional Notes/Resources: Drop and reset between reps.
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
12 Lunge Steps
8 Deadlifts 135/95lbs
6 Push Ups
Target Score: 6+ Rounds
Fire breather score: EMOM or Faster
– Lunges: Athletes need to be able to control their trailing knee to
the floor, if this isn’t possible try scaling with the use of a PVC
pipe like a “walking cane”. Lunges are unweighted for everyone.
– Deadlift: 1 Set
– Push Ups: 2 Sets at most, or modify to elevating the hands.
Coach Focus: Metcon should be a merry-go-round of fitness with
nothing to slow athletes down other than their cardio.
SCOR: Metcon (Time)
10 rounds (20 Cap)
10 wall balls
10 push ups
10 knee raises