CrossFit TTG – CrossFit


3:00 Bike performed as :45 Easy, :15 Hard x3


3:00 Banded Glute Activation


30 Medicine Ball Squat Cleans

Then, banded front rack stretch 2:00/side

A: Squat Clean (Percentage Work)

1×3 Power Position*

2×2 Hang, at knee**


4 reps @ 65%

3 @ 70%

2 @ 75%

4 @ 70%

3 @ 75%

2 @ 80%

4 @ 75-80%

3 @ 80-85%

2 @ 85-90%

Rest 2-4 minutes between sets, drop and


*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. Goal is for the last wave to be heavier than last week’s last wave.

Stimulus: Starting with Technique and progressing to Heavy

Rest: As prescribed

Coach Focus: Today’s focus is the 3rd Pull of the clean. When done correctly the athlete MEETS the bar at the apex of the pull rather than pulling as high as you can and hoping it lands on you. Coaches watch for crashing barbells as they will lead to missed PRs in re-test week.

SCOR: Metcon (Weight)

Every 4M for 28 Minutes

10 FR Squats (KB)

10 KB Swing

10 Wall Ball