8/31/20

30
Aug

8/31/20

CrossFit TTG – CrossFit

Warm-up

4 Rounds

:10 Row Sprint

Rest :20

Then,

3 Rounds

10 OH Squats with Empty Bar

100m Run

A: Hang Snatch (1-1-1-1-1-1 )

Stimulus: Heavy.

Rest: New Rep every 2:30 for (15)

Coach Focus: Speed in the pull under the barbell

B: Metcon (Time)

400m Run

15 Hang Squat Snatches 95/65lbs

300m Run

12 Hang Snatches 115/75lbs

200m Run

9 Hang Snatches 135/95lbs

14Cap
Feel: Gas

Pacing: Reach

Target Score: 7 – 12 Minutes

Firebreather Score: <6:00

SCOR: Metcon (Time)

40 Cap

8 Rds

30 Cal AB

30 Step ups (w/ KB)

20 Bent over Row 35/26

20 KB Swings

10 Sit Ups

10 KB Dead Lift