CROSSFIT
“SNAKE BITE, Part 1”
For Time:
21-15-9:
Squat Snatches
Chest to Bar Pull-ups
10:00 Cap
“SNAKE BITE, Part 2”
Build to a Heavy Complex
1 Snatch Grip Deadlift + 1 Squat Snatch + 1 Overhead Squat
WHITEBOARD BRIEF
STIMULUS
Today, we have a CrossFit Open-esque two-part workout.
It starts with a conditioning workout and finishes with a lifting complex.
Part 1. “Snake Bite” should take ~5:00-10:00
Goal: To complete “Snake Bite” in under 10:00.
SQUAT SNATCH
21 Squat Snatch should take ~ 1:30-2:30 in 3 sets or less
15 Squat Snatch should take ~1:00-1:30
9 Squat Snatch should take ~ :30-1:00
CHEST-TO-BAR
21 C2B should take ~ 1:00-1:30
15 C2B should take ~:45-1:00
9 C2B should take ~ :30-1:00
STRATEGY
This is a short workout, but don’t be fooled into hanging onto the barbell too long, as this workout will get very grippy very quick.
It’s not a bad idea to try for 2 sets on the 21 Squat Snatch, but 3 sets may be a better call. This will help preserve grip for the pull-ups.
If you plan on breaking the pull-ups anyway, consider going for bigger sets on the barbell.
If pull-ups are a strong movement for you, definitely break the Squat Snatch so you can push on the pull-up bar.
Be composed on the barbell. The Squat Snatch is naturally a slower movement, so don’t push for speed here. Instead, think ‘slow is smooth and smooth is fast’.
When we get to the sets of 9’s, bring the heat and finish strong! Let’s ride!
Today, we have a CrossFit Open-esque two-part workout.
It starts with a conditioning workout and finishes with a lifting complex.
Part 1. “Snake Bite” should take ~5:00-10:00
Goal: To complete “Snake Bite” in under 10:00.
SQUAT SNATCH
21 Squat Snatch should take ~ 1:30-2:30 in 3 sets or less
15 Squat Snatch should take ~1:00-1:30
9 Squat Snatch should take ~ :30-1:00
CHEST-TO-BAR
21 C2B should take ~ 1:00-1:30
15 C2B should take ~:45-1:00
9 C2B should take ~ :30-1:00
STRATEGY
This is a short workout, but don’t be fooled into hanging onto the barbell too long, as this workout will get very grippy very quick.
It’s not a bad idea to try for 2 sets on the 21 Squat Snatch, but 3 sets may be a better call. This will help preserve grip for the pull-ups.
If you plan on breaking the pull-ups anyway, consider going for bigger sets on the barbell.
If pull-ups are a strong movement for you, definitely break the Squat Snatch so you can push on the pull-up bar.
Be composed on the barbell. The Squat Snatch is naturally a slower movement, so don’t push for speed here. Instead, think ‘slow is smooth and smooth is fast’.
When we get to the sets of 9’s, bring the heat and finish strong! Let’s ride!
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