8/11/20

10
Aug

8/11/20

CrossFit TTG – CrossFit

Warm-up

30 Band Pull Aparts, 15 palms up and 15

palms down

General Warm Up

2 x 10 Gymnastic Kips

Then

in 5:00

200m Run

20 Empty Bar Hang Clean and Jerks

15 Hollow Rocks

:40 Sitting Support Hold

Dead hang in time remaining

Comments

10 MINUTES TO WORK UP TO WORKING WEIGHT AND BAR MU

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

200m Run

5 Bar Muscle Ups

5 Clean and Jerks 185/125lbs

Rest :90
Feel: Gas

Pacing: Reach

Target Score: 4-5 Rounds

Firebreather Score: 6+ Rounds

Goal for athletes is to catch the clean and to be able to go right overhead with the barbell.

https://www.youtube.com/watch?v=u1wgsfYXUY4&t=8s

SCOR: Metcon (AMRAP – Rounds and Reps)

30 AMRAP

200m RUN

12 front squat(2 dumbells)

6 Push Press

12 Bent over Row(6/side)

20 Mountain Climbers
-keep back Straight

– You dictate intensity

– Goal is to keep moving

– Pacing