CrossFit Now – CrossFit
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.
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).
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.
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
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!
RX+-95/65#, Chest to Bar
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