CrossFit TTG – CrossFit


2:00 of Puppy Dog Stretch


Every 3 Minutes for 6 Minutes

6 Turkish Get Ups

Steady Box Step Ups in the remaining

time (Steady box jumps + step down

on Round 2

A: Power Snatch (5RM touch and Go )

Stimulus: Heavy

Rest: As needed

Coach Focus: Two things we absolutely want to avoid when

performing the snatch are feet jumping wide (starfish) and

pressing out the barbell overhead. Coaches should lead multiple

reps where that is the focus before allowing athletes to build in


B: Metcon (Time)

For Time with a Partner (12 Cap)

3 Rounds

15 Snatches 135/95lbs

15 Clean and Jerks 135/95lbs

One person working at a time. Teams

may break it up anyhow.
Feel: Gas

Pacing: Reach

Target Score: 7-10 minutes, should not exceed 12 Minutes

Fire breather score: Sub-7 Minutes


– Loading: an athlete should be able to perform 5 touch and go

reps of both movements when fresh, and be able to perform

relatively quick singles in the workout, otherwise reduce the


Additional Notes: Athletes may power or squat these lifts, but is

intended to be similar to Grace/Isabel (power snatch and power

clean + push jerk)

SCOR: Metcon (Time)

6 Rounds (23Cap)

10/8 Cal Ski

10 DB ALT snatches

30 Mountain Climbers