CrossFit TTG – CrossFit
10 Scap Push Ups
10 Scap Pull Ups
10 Air Squats
:30 of Double Unders
:30 of Burpees
:30 of Empty Bar Hang Power Snatch
A: Metcon (5 Rounds for reps)
Every 4 Minutes for 20 Minutes
75 Double Unders
1 Set of UB Touch and Go Power Snatches @ 60% 1RM Power Snatch
Athletes should always be able to hit 7-15 reps per round. Score is total snatches. If you’re on
the upper end of snatch reps in early rounds, add weight.
Score is PS reps
Target Scores: 35+ Reps, but less than 75 Reps
Firebreather Score: 10+ reps every time at 60% with good mechanics and intensity.
– Row: 200m Run or .5/.4K AAB, or stagger the start to allow for multiple athletes on each rower.
– Double Unders: :60 of practice
– Snatch: If athletes hit 15+ reps on Round 1, consider scaling the weight up slightly to ensure they cannot consistently hit 15+
Coach Focus: We’re looking for athletes to row and double under at a pace that allows them to accumulate some Touch and Go snatches, so sprinting isn’t necessary. However, the rowing and
double unders should not exceed 2 minutes of work total.
SCOR: Metcon (Weight)
Every 4 Min for 20M
12/9 Cal AB
30 Jump Rope
6 Alt DB snatch