7/6/21

5
Jul

7/6/21

CrossFit TTG – CrossFit

Warm-up

Every 2 MInutes for 8 Minutes

200m Run

10 Russian KB Swings

In the remaining time perform a wallsit

A: Metcon (6 Rounds for reps)

In Teams of Three

AMRAP 3 Minutes x 6

– Row 500/450m

– Ski 500/450m

– Run 400m

Max rep Power Cleans @ 80% in remaining

time

Rest 2:00

**See notes for scoring
SCORING: Total Team PC for each Round

Feel: Cardio/Gas

Pacing: Sustain

Target Score: 25+ Power Cleans

Firebreather Score: 40+ Power Cleans

Scaling

– Machine Buy-In: MUST NOT exceed 2 Minutes

– Power Clean: should be singles, but athletes should be able to get 5+ reps each

round.

Coach Focus: help athletes remain efficient on their machines and focus on a

quality power clean setup position for every rep.

Additional Notes/Resources: Each partner begins on a different machine. Once

athletes complete the required distances they begin performing Power Cleans at

their own pace, where the team’s score is their power clean reps added together.

Athletes rotate machines each round, so each athlete on the team should perform

2 rounds on each cardio element.

2 scores: Total Team Power Clean and total Individual Power Cleans.

A2: Power Clean (AMRAP x 6)

Use this space to record your total score for INDIVIDUAL weight and reps

SCOR: Metcon (Time)

3 Rounds (21 Cap)

30/21 Cal AB

15 DB C&J