9/29/20

28
Sep

9/29/20

CrossFit TTG – CrossFit

Warm-up

Every 2:00 for 6:00

Run 100m

12 Empty bar Thrusters

Plank hold in remaining time

A: Squat Clean (2-2-2-2)

Stimulus: Heavy, building to heavy double

Rest: 3-4 Minutes

Coach Focus: Patience in the pull, don’t rush under the bar.

not touch and go – drop and

reset between reps. Set should not take more than :20

B: Metcon (AMRAP – Reps)

AMRAP 10 Minutes

1200m Run

Max Squat Cleans at 80% of Heaviest

Double in remaining time
Feel: Gas

Pacing: Reach

Target Score: 15 – 25 Reps

Firebreather Score: 30+ Reps

Scaling:

– Reduce run distance to ensure athletes have at least 2:00

to perform cleans.

Coach Focus: Proper set up position with each heavy rep.

SCOR : Metcon (Time)

Scorcher

8 Rounds

15/12 AAB

10 Burpee