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