CrossFit TTG – CrossFit


20 Shoulder Swimmers


Accumulate 1:00 in a Deadhang from Pull Up Bar


2 Rounds

8 Burpees

12 Jumping Lunges


11 Shoulder Press

9 Push Presses

7 Push Jerks

5 Split Jerks

A: 1 Jerk Dip + 1 Split Jerk w/ Pause

On a 15 Minute clock

1 Jerk Dip + 1 Split Jerk w/ Pause in catch position

Rest 1-2 minutes

Start light and add weight each set
Stimulus: Technique

Rest: As prescribed

Coach Focus: When teaching jerks we have three main objectives. 1) Vertical dip and drive, 2) Violent Extension of the hips, and 3)

learning to press under the bar rather than pressing the bar up.

Additional Notes/Resources: Check out our Instagram (Crossfit Misfits) for a demo

of today’s lift!

B: Metcon (Time)


Hang Power Clean 135/95lbs

Front Rack Lunge Steps 135/95lbs
Feel: Muscular Overload

Pacing: Reach

Target Score: 6-10 minutes

Firebreather Score: sub 7 minutes


– Hang Power Clean: Athletes should be able to do 15 unbroken

hang cleans (when fresh) with their working weight for today’s Metcon.

– Front Rack Lunges: Ideally 1 set, but not more than 2 at any point

Coach Focus: Athletes should be able to go unbroken through the

set of 10. Challenge the best to hold onto the barbell as long as they can. May be done in-place or walking if space is available.

SCOR : Metcon (Time)

3 Rounds (22Min)

250 M row

15 Shoulder taps

250M row

15 KB Swing

250M row

15 KB deadlift