2/9/21
CrossFit TTG – CrossFit
Warm-up
Every 3 Minutes for 9 Minutes
10 Russian Swings (moderate-toheavy)
10 Push Ups
10 Box Jumps (Step down)
Max Distance Row in the remaining
time
A: 1 1/2 Dead Lift (2 reps)
Stimulus: Technique
Rest: As prescribed
B: Metcon (AMRAP – Reps)
AMRAP 1:30 x 4
18 Alt. DB Snatches 50/35lbs
Max Rep Burpee Box Jump Overs
24/20″
Rest 1:30
Feel: Gas
Pacing: Reach
Target Score: 30-40 Burpee Box Jump Overs
Firebreather Score: 50+ Burpee Box Jump Overs
Scaling
– DB Snatch: Reduce weight before reducing reps – sets should
all be unbroken.
– BBJOs: Reduce height of box to allow jumping vs. performing
burpee step ups (this is fine for very de-conditioned athletes).
Coach Focus: We want to see athletes really pushing the BBJOs
as the DB snatch are meant to be an inconvenience before
starting. Which will take around :45 or so depending on how tall
the athlete is.
Additional Notes/Resources: Score is total BBJOs
SCOR: Metcon (AMRAP – Rounds and Reps)
E10M for 20M
12 DB DeadLift
10 Burpees
8 Alt DB Cleans
R2M