CrossFit TTG – CrossFit


Row 400m

10 Burpee Box Jump Overs


Split Snatch Skill

A: Metcon (Weight)

Every :90 for 7:30

4 R. Arm DB Split Snatch AHAP

4 L. Arm DB Split Snatch AHAP
Stimulus: Heavy

Rest: As prescribed

Coach Focus: The DB Split Snatch is a relatively uncommon movement

for most athletes so before starting the clock athletes should be taught how to effectively execute this movement. We are looking for athletes to have their left leg in front when using their right arm, and right leg in front when using the left arm. Athletes may increase weight across the 5 sets.

B: Metcon (5 Rounds for reps)

AMRAP 2:30 x 5

200m/175m Row

16 Dumbbell Split Snatch 50/35lbs

Max Rep Burpee Box Jump Overs


Rest 2:30
Feel: Gas

Pacing: Reach

Target Score: 10+ BBJOs each round

Firebreather Score: 15+ BBJOs each round


– Machine Equivalents: 400m/350m C2 Bike or 200m Run

– DB Split Snatch: Reduce weight before reps

– BBJO: Scale height of box to keep athletes jumping

Coach Focus: With equal work to rest, coaches should push athletes to

move quickly the entire time. Athletes must alternate arms on the split

snatch, and whichever arm is overhead, the opposite foot must be forward.

Additional Notes: the short rowing duration as well as built in rest should allow affiliates with fewer rowers than athletes to create teams of 2-4 athletes, where the next athlete begins every minute or so (200/175m should only take most athletes 40-50 seconds).

SCOR: Metcon (5 Rounds for time)

E5M for 25 M

1000M Bike

10 Singe Leg step up (left)

500M bike

10 Single Leg Step Up (right)