CrossFit TTG – CrossFit


2 Rounds with a PVC pipe:

200m Row

10 PVC Good Mornings

10 PVC Snatch Balances

Right into:

2 Rounds with an empty bar:

200m Row

10 Back Rack Push Press

10 Overhead Squats

*All with the empty bar

A: Metcon (Weight)

Every 2 Minutes for 14 Minutes (7 sets)

Rounds 1-2: 3 Tall Squat Snatch

Rounds 3-4: 3 Power Position Squat Snatch

Rounds 5-7: 3 Hang Squat Snatches, at the knee.

Stimulus: Starting with Technique and progressing to Heavy

Rest: As prescribed

Coach Focus: The first 4 rounds are meant to be positional and technique focused, do not allow athletes to go heavier than they can do the exercise correctly.

Additional Notes/Resources: In rounds 3-4, athletes perform a snatch deadlift to the knee and pause, then pull to power position and pause, then snatch.

In rounds 5-7, athletes perform a snatch deadlift to the knee and pause, then snatch.

Start at around 35-40% and add weight each set. See our Instagram for a demo of today’s snatch work.

B: Metcon (Time)

For Time (9 Minute Cap)


Overhead Squat 115/75lbs

Bar Facing Burpee
Feel: Gas

Pacing: Reach

Target Score: 4-9 Minutes

Fire breather score: Sub-4 Minutes


– OHS: Never more than 2 sets, should be able to do 15 reps when fresh

– Burpees: Athletes should also be able to move quickly through the burpees, but should only be scaled in volume for the most deconditioned. Otherwise, they need the burpees more than they need

a heavier barbell.

Coach Focus: This workout must be done in under 9 minutes to hit the desired stimulus. While we want to see athletes moving fast, be sure they are hitting the correct depth on every squat they do.

SCOR : Metcon (Time)

(18 M cap)

Buy IN: 50 Cal Row


DB Alt DB Cleans