29
Sep
9/30/30
CrossFit TTG – CrossFit
Warm-up
4 Rounds
8 Lateral Burpees over DB
8 Single DB RDLs (4/leg)
:30 Handstand Hold, Freestanding if
possible
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 22 Minutes
10 DB Snatch 50/35lbs
10 DB Box Step Up 24/20″ w/
50/35lbs
6 HSPU
Feel: Conditioning
Pacing: Sustain
Target Score: 9-12 Rounds
Firebreather Score: 15+ Rounds
Scaling:
– Snatches and step ups should be one set every time.
– HSPU should be one set, but no more than 2. Modify to
pike HSPU, 2 wall climbs, or push ups.
Coach Focus: No overextension in the HSPU.
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SCOR: Metcon (No Measure)
E5Min for 25 Min
10 Air Squat
15 BB seated Press
:20 Sec OVHD Hold
400 M row