CrossFit TTG – CrossFit


20 Banded Good Mornings

400m Run (easy)


20 Banded Good Mornings

200m Run (hard)


10 Double DB Snatches @ Workout weight

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 30 Minutes with a partner, all split evenly anyhow:

1000m C2 Bike

30 Double DB Snatch 35s/25s

1000m C2 Bike

28 Double DB Snatch 35s/25s

1000m C2 Bike

26/1,000m, 24/1,000m,


Continue until you finish the round of 1000m & 2 Double DB Snatches, then restart.
Feel: Conditioning

Pacing: Reach

Target Score: Finish the round 1000 & 14 Double DB Snatch

Firebreather Score: Finish the round 1000 & 8 Double DB Snatch


– Machine Equivalents: 400m Run (200m ea), 1.2/1K AAB (.6/.5 ea), 500m Ski (250m ea), 500m Row (250m ea)

– DBL DB Snatch: Athletes should always be able to do their set unbroken sets.

Coach Focus: Each round your athletes are splitting the work evenly so they should be instructed to push the pace to get their

partner “back to work”. Coaches should ensure every athlete has pair of DBs that allow them to stay moving fast through sets of 15, 14, 13, etc. Violent hip extension is a must for the duration of

today’s workout.

Additional Notes/Resources: Every part of this workout must be split evenly.