9/22/20

21
Sep

9/22/20

CrossFit TTG – CrossFit

Warm-up

1:00 T-Spine Stretch over Foam Roller

Then,

12-9-6

Calorie Row

Toes to Rings

Ground to Overhead with a Plate

45/25lbs

A: Power Snatch (5 Rounds 1:00 Max reps @ 60% 1RM Rest 1:00)

Stimulus: Stamina

Rest: As Prescribed

Coach Focus: Being “snappy” on each rep. No press-outs

B: Metcon (3 Rounds for time)

3 Rounds

30/20 Calorie Row

Rest 3:00
Feel: Gas

Pacing: Send

Target Score: Sub-1:30 Each Round

Firebreather Score: Sub-1 Minute Each Round

Coach Focus: aggressive leg drive, then sequencing in the

return (arms straighten, then hip hinge, then knee bend).

SCOR: Metcon (AMRAP – Rounds and Reps)

SCORCHER

6 AMRAP X 3

10/7 CAL ROW

10 DB SNATCH

15 PLANK PULL HTROUGH

R 2:00