CrossFit TTG – CrossFit


2:00 Puppy Dog Stretch

20 Lateral Burpees over empty bar

20 Air Squats

20 Overhead Squats with empty bar

2:00 of Double Under Practice

A: Metcon (Weight)

On a 15 Minute Clock

1 Power Position Squat Snatch

1 Hang Squat Snatch Above Knee

1 Hang Squat Snatch Below Knee

Rest 1-2 minutes between sets

After 3 sets, remove the Power Position Snatch and only perform the 2 hang snatches.
Stimulus: Technique to Heavy

Rest: As prescribed

Coach Focus: The positional work is only effective if we have our

athletes understanding that hitting positions is more important than weight. Keep your athlete’s egos in check.

B: Metcon (Time)

For Time (8 Minute Cap)

15 Hang Power Snatch 135/95lbs

10 Wallballs 20/14lbs

10 Hang Power Snatch 135/95lbs

20 Wallballs 20/14lbs

5 Hang Power Snatch 135/95lbs

30 Wallballs 20/14lbs
Feel: Gas

Pacing: Reach

Target Score: Sub-8 Minutes

Firebreather Score: Sub-5 Minutes


– Wallballs: 1-2 Sets Each Round

– Hang Power Snatch: 1-2 Sets for the all 3 sets.

Coach Focus: This is meant to be fast, so scale to preserve the stimulus today. Coaches should also show their athletes both the high hang “bounce” snatch as well as the low hang power snatch

so that athletes can “play” with the style they like best. Lighter and faster is better than allowing athletes to go too heavy today. If it ends up being lighter, the athlete should be going AFAP.

SCOR: Metcon (AMRAP – Rounds and Reps)


10 Push Press (db)

20 Jump Rope

10 Slam Ball

15/12 Cal AB