27
Aug
8/28/20
CrossFit TTG – CrossFit
Warm-up
1:00 of 10m Side Shuffle Shuttles
Then
20 Air Squats
10 Muscle Snatches
15 Jump Squats
10 Muscle Snatches
10 Empty Bar Pause Jump Squats
10 Muscle Snatches
A: Back Squat (Paused 5X3 )
Stimulus: building in weight, but quality
Rest: 2-3 Minutes
Coach Focus: ROM and Proper 3-second pause on each rep
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes
12 Back Rack Reverse Lunge Steps 95/65lbs
12 Power Snatches 95/65lbs
12 Pull Ups
Feel: Gas
Pacing: Sustain
Target Score: 4-6 Rounds
Firebreather Score: 8+ Rounds
Scaling
– Back Rack Reverse Lunges: Reduce Loading or
Unweighted Lunges
– Power Snatches: Reduce Loading or Scale to Hang Power
Snatches
– Pull Ups: Jumping Pull Ups or Ring Rows
SCOR: Metcon (AMRAP – Rounds and Reps)
24 AMRAP
6 bottoms up press (L)
10 Burpees
6 Bottoms Up press (R)
5 Ring Row
Goal is 12 Rounds
Lighter Bottoms up press