3/4/21
CrossFit TTG – CrossFit
Warm-up
2 Rounds
10 A-Frame Toe Touches
10/7 Calorie Bike/Row
10 Plank Transitions
10 Muscle Snatches w/ empty bar
10 Scap Pull Ups
10 Push Ups with a Twist
A: Power Snatch (E2m for 10M 75-85% Drop/ rest 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.
No Building Snappy Reps here
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 6 Minutes
12 DB Facing Burpees
9 DB Snatches 50/35lbs
6 Chest to Bar Pull Ups
Feel: Conditioning
Pacing: Sustain
Target Score: 3+ Rounds
Firebreather Score: 5+ rounds
Scaling
– DB Snatch: Should remain unbroken for the duration
– Chest to Bar Pull Ups: Should remain 2 sets for the duration
Coach Focus: Work with athletes on efficient transfer of the DB in
the DB Snatch and have athletes find a burpee pace that allows
them to stay moving for the entire 6 Minute AMRAP.
SCOR: Metcon (Time)
5 rounds
300/250 M row
10 DB snatches
10 plank transitions
Rest 1min