CrossFit Now – CrossFit
DESCRIPTION
STRUCTURE: In Part 1, athletes will complete 1 Snatch on the minute for 15 minutes. Athletes can choose between Squat Snatch or Power Snatch. In Part 2, athletes will start with 3 Power Snatches, 3 Pull-ups, and 3 Box Jumps adding 3 reps to each movement every round for 12 Minutes.
STIMULUS: “Snake Eyes” is a Threshold workout.
STRATEGY: Athletes should choose a Power Snatch weight they can Power Snatch for 10+ reps unbroken when fresh.
SCALING: Athletes should choose a Pull-up variation that they can complete 5+ reps unbroken.
SCORING: In Part 1, athletes’ score will be their Heaviest Load. In Part 2, athletes’ score will be Rounds + Reps. If athletes complete the round of 12 and get 6 Power Snatches into the round of 15, their score would be 4 + 6.
EFFICIENCY TIPS
-Athletes should focus on maintaining unbroken sets of Power Snatches
-Break Chest to Bar early and quickly if needed to avoid staring at the bar and needing longer breaks in later rounds
-Box Jumps are place where athletes can pace and recover anticipating going unbroken on the Power Snatches
STRENGTH
Snatch (15 EMOM )
WOD
Snake Eye (AMRAP – Rounds and Reps)
“Snake Eye”
AMRAP 12:
3 Power Snatches
3 Pull-ups
3 Box Jumps
6 Power Snatches
6 Pull-ups
6 Box Jumps
…
Add 3 Reps Each Round
RX+-95/65#, 30/24″, Chest to Bar
RX-75/55#, 24/20″
50-59-65/45#, 20/16″, Jumping Pull Ups
60+-55/35#, Step Ups Ring Rows
Basics-8 AMRAP- PVC/BB, RIng Rows,Step Ups
Finished… = Round
3’s = 1 Round
6’s = 2 Rounds
9’s = 3 Rounds
12’s = 4 Rounds
15’s = 5 Rounds
18’s = 6 Rounds
21’s = 7 Rounds