CrossFit TTG – CrossFit


3:00 of Barbell Yoga*



Calorie Row

Ring Row

Empty Bar Thruster

*Barbell Yoga is simply 3:00 of moving through any and all positions needed to perform the squat clean. RDLs, Front Squats, Elbow Pointers, Back Squats, Upright Rows, etc

A: Squat Clean (Percentage Work)

1×3 Power Position*

2×2 Hang, at knee**


5 reps @ 60%

4 @ 65%

3 @ 70%

5 @ 65%

4 @ 70%

3 @ 75%

5 @ 70%

4 @ 75%

3 @ 80%

Rest 2-4 minutes between sets, drop and reset.

*Bar starts on the floor. Clean deadlift to the knee and pause, then to the power position and pause,

then clean.

**Bar starts on the floor. Clean deadlift to the knee,

and then clean.

Stimulus: Heavy

Rest: As prescribed

Coach Focus: Watch your athlete’s feet today. Specifically, watch their foot as the bar passes from below the knee to power

position. If you see athletes picking up any part of their foot off the ground before hip extension, we need to address that. You are as strong as you are balanced, and whole foot on the ground = a stronger pull.

SCOR: Metcon (AMRAP – Rounds and Reps)

4 AMRAP x 3

10/8 Cal ski

10 KB swing

8 Box Jump

Rest 2 Minutes
The Goal here is to get the same rounds & reps every 4 Minute AMRAP.