CrossFit TTG – CrossFit


6 Rounds

5 Ground to Overhead with a Plate


15 Plate Hops

A: 2PC&PJ (EMOM 8M )

2 Power Clean and Push Jerk 75-85%

Drop Between Reps
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

A: Metcon (Time)

5 Rounds (12m Cap)


4 Power Cleans 135/95lbs

3 Box Jump Overs 30/24″

4 Power Cleans 135/95lbs

3 Box Jump Overs 30/24″
Feel: Conditioning

Pacing: Sustain

Target Score: 7-12 Minutes

Fire breather score: Sub 6 minutes


– HSPU should start as 1 set but may turn into 2. Reduce reps

(but no fewer than 5) or scale to a DB push press.

– Power Clean weight should be relatively light and allow for

touch and go reps or very quick singles.

– Box jump overs are meant to be slightly taller than usual but

may be scaled in height.

Coach Focus: Metcon should be a merry-go-round of fitness with

nothing to slow athletes down other than their cardio.

SCOR: Metcon (AMRAP – Rounds and Reps)

5AMRAP x 3

10 Push Press

10 Renegade Row

10/7 Cal Bike

Rest 2 Minutes