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