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DESCRIPTION

STIMULUS

Today, we have a CrossFit Open-esque two-part workout.

It starts with a conditioning workout and finishes with a lifting complex.

We will have 10:00 to complete Part 1 (“Snake Bite”), at 10:00 we must move onto the lifting complex, even if we haven’t finished the workout.

If athletes finish under 10:00, they may advance to Part 2 immediately and use the extra time to rest or lift. They do not have to wait until the 10-minute mark.

Part 1. “Snake Bite” should take ~5:00-10:00.

Category: Sprint!

Goal: To complete “Snake Bite” in under 10:00.

Score: Time it takes to complete the workout (Part 1) & heaviest load lifted on the Snatch Complex (Part 2).

POWER SNATCH

21 Power Snatch should take ~ 1:30-2:30 in 3 sets or less

15 Power Snatch should take ~1:00-1:30

9 Power Snatch should take ~ :30-1:00

If we cannot complete the set of 21 in 3 sets or less, reduce the reps to 15-12-9 or 12-9-6.

PULL UPS

21 Pull Ups should take ~ 1:00-1:30

15 Pull Ups should take ~:45-1:00

9 Pull Ups should take ~ :30-1:00

Just like the Power Snatch, if we cannot complete the set of 21 in 3 sets or less, reduce the reps to 15-12-9 or 12-9-6.

PART 2. SNATCH COMPLEX (For Load & Quality)

In the remaining time, for load:

1 Snatch Grip Deadlift + 1 Squat Snatch + 1 Overhead Squat

EFFICIENCY TIPS

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 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 Snatch so you can push on the pull-up bar.

Be composed on the barbell.

When we get to the sets of 9’s, bring the heat and finish strong! Let’s ride!

SNAKEBITE (Time)

“SNAKE BITE”

For Time:

21-15-9:

Power Snatches

Pull Ups

RX+-95/65#, Chest to Bar

RX -75/55#

50-59 -65/45#, Jumping PU

60+ -55/35#, Ring Rows

Basics-PVC/BB, Ring Rows

Snatch Complex – SGDL + Snatch + OHS

1 Snatch Grip Deadlift +

1 Snatch (Power or Squat)+

1 Overhead Squat