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