3/29/21

28
Mar

3/29/21

CrossFit TTG – CrossFit

Warm-up

1:00 Bike/Row

10 Front Squats

1:00 Bike/Row

10 Hang Power Cleans + Front Squat

1:00 Bike/Row

10 High Hang Squat Cleans

1:00 Bike/Row

10 Low Hang Squat Cleans

1:00 Bike/Row

A: Metcon (2 Rounds for reps)

With a Partner:

From 0:00 – 2:00

P1: Max Reps Hang Squat Cleans

135/95lbs

From 2:00 – 4:00

P2: Max Reps Hang Squat Cleans

135/95lbs

From 4:00 – 6:30

P1: Max Reps Hang Squat Cleans

155/105lbs

From 6:30 – 9:00

P2: Max Reps Hang Squat Cleans

155/105lbs

From 9:00 – 10:00

P1: Max Reps Hang Squat Cleans

185/125lbs

From 10:00-11:00

P2: Max Reps Hang Squat Cleans

185/125lbs
Stimulus: Stamina

Rest: As prescribed

Coach Focus: Each barbell weight should allow athletes to accumulate

multiple sets of hang squat cleans. Goal for each interval is: 20+/15+/10+

reps. Work with athletes on pulling under the bar to save their pull for the

second and third rounds.

*** Each Round for scoring is your reps totaled then add your partners Total Reps to the 2nd Round

B: Metcon (Time)

4 rounds (20 Cap), alternating full

rounds with a partner (2 rounds each)

30 Air Squats

Then,

4 Devils Presses 50/35s

8 DB Front Rack Reverse Lunges

2 Devils Presses 50/35s

4 DB Front Rack Reverse Lunges

4 Devils Presses 50/35s

8 DB Front Rack Reverse Lunges

2 Devils Presses 50/35s

4 DB Front Rack Reverse

Lunges

SCOR: Metcon (Time)

5 Rounds (22 Min)

250/200 M row

10 Low Box Jumps

10 Back Rack Lunges BB-95#’s

40 Single Unders