CrossFit TTG – CrossFit


Banded Front Rack Stretch, 1:00 per



4 Rounds

:30 Plate Hops

Rest :15



Empty Bar Muscle Snatch From Below Knee

Empty Bar Overhead Squat

A: Power Snatch (8EMOM 1 rep 85-90% No Building)

Stimulus: Speed

Rest: As prescribed

Coach Focus: We are looking to prime athletes to move fast and

feel explosive for the upcoming Open WOD that comes on Fridays.

Additional Notes/Resources: Keep athletes moving “snappy” if

movement quality degrades, lower the weight

B: Metcon (Time)

for Time (13 Cap)

3 Rounds

30 Double Unders

3 Thrusters 135/95lbs

-into3 Rounds

30 Double Unders

5 Thrusters 115/75lbs

-into2 Rounds

30 Double Unders

7 Thrusters 95/65lbs
Feel: Conditioning

Pacing: Sustain

Target Score: 8-13 minutes

Firebreather Score: sub 7 minutes


– Double Unders: Singles, or a 150’ shuttle run (25’ x6).

– Thrusters: 1 set each round – weight should start at a heavier

than usual weight but still be one set since it is only three reps.

Coach Focus: Cue athletes to be violent with their hip extension on

the last 1/4 of their squat to aid with the lockout of the thruster.

Work with athletes on core-to-extremity movement patterns to

avoid the dreaded early press.

SCOR: Metcon (Time)

For Time (20 Cap)

3 Rounds

30 single Unders

3 Thrusters 35/25db’s

-into3 Rounds

30 Double Unders

5 Thrusters 35/25 db lbs

-into2 Rounds

30 Double Unders

7 Thrusters 25/15lbs