3/27/21

CrossFit TTG – CrossFit

Warm-up

AMRAP 6 Minutes

10 KB Swings

150/125m Row

:20 Handstand Hold

Then

15 Scap Pull Ups

15 Scap Push Ups

Skill work

3 Sets, from seated

3 Foot locks

3 Sets, from seated

2 Lean Back + Foot Lock + Stand

2 Sets, from standing

1 “As many pulls as possible” climbs

1 Round

1 “As few pulls as possible” climbs

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes, alternating movements

with a partner

8 Power Snatches 95/65lbs

Run 100m

1 Rope Climb

then at the 12:00 mark,

AMRAP 12 Minutes, alternating movements

with a partner

16 Power Snatches 75/55lbs

Run 100m

2 Rope Climbs
Feel: Gas

Pacing: Reach

Target Score:

Firebreather Score:

Scaling

– Rope Climbs: Climb from lying supine or strict pull ups (5-for-1).

– Power Snatch: Scale weight before reps to allow for unbroken

snatches for all or the majority of the workout.

– Run: 200m C2 Bike or .3/.2K AAB, avoid rowing or skiing if possible

Coach Focus: Focus is on smooth, efficient rope climbs, avoid extra

unnecessary pulling

Additional Notes/Resources: If you are in the middle of a movement at

the 12 minute mark, finish that movement at the current rep scheme. The

next athlete will then perform the next movement at the new rep scheme