3/13/21
CrossFit TTG – CrossFit
Warm-up
12-9-6-3
Push Ups
Machine Calories
Empty Bar OHS
Then
10 Snatch Grip Push Press
10 High Hang Power Snatches
10 High Hang Squat Snatches
A: Metcon (Time)
With a partner for time, one athlete
working at a time:
100/80 Calorie Row/C2 Bike
40 Snatches 95/70lbs
80/65 Calorie Row/C2 Bike
30 Snatches 135/100lbs
60/50 Calorie Row/C2 Bike
20 Snatches 155/110lbs
40/35 Calorie Row/C2 Bike
10 Snatches 175/120lbs
35 minute cap
Feel: Muscular Overload
Pacing: Reach
Target Score: 25-35 Minutes
Firebreather Score: Sub-25 Minutes
Scaling
– Snatches: Last bar should not exceed 80% of the athlete’s 1RM.
– If on an AAB or Runner, reduce each calorie requirement by
roughly 10% based on the athlete.
Coach Focus: Athletes may choose power or squat for the
snatches, but the lighter weights should be done in touch and go
sets. Rowing calories may be split however the athletes choose.
Additional Notes/Resources: Modified weights: 75/55lbs,
115/75lbs, 135/95lbs, 155/110lbs OR 75/55lbs, 95/65lbs,
115/105lbs, 135/95lbs