9/9/20

8
Sep

9/9/20

CrossFit TTG – CrossFit

Warm-up

Twisted Cross 1:00/Side

Then

10-8-6-4

Hang Muscle Snatch

Hang Power Snatch

Overhead Squat

A: Metcon (2 Rounds for time)

2 rounds, each for time of:

60 Wallballs 20/14lbs

30/20 Calorie AAB

15 Power Snatches*

Round 1: 0:00-10:00

Round 2: 10:00-20:00

*Use approximately 80% of your 1RM

Power Snatch
Feel: Gas

Pacing: Reach

Target Score: 6-8 Minutes per round

Firebreather Score: Sub-6 Minutes

Scaling:

– Modify to ensure athletes get at least 1:00 of rest after

round 1. Scale wallball weight, not reps. Be careful not to

over-scale this workout – athletes who struggle to finish the

work in the provided time period likely need the conditioning

work, and athletes who can crush this should be

encouraged to move fast.

SCOR: Metcon (Weight)

4 Rounds ( 25 Cap)

5 DB thruster

10 DB dead Lift

15/12 Cal Row

10 suitcasae DL(5/5)

5 S2O