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Snake Bite

May 16, 2018 | No Comments

586 CrossFit Asylum – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

500 Meter Light Row

5 Strict Pull-Ups

10 Dowel Overhead Squats

15 AbMat Sit-U[s

1:00 Wall Squats, resting briefly between repetitions

Snatch Barbell Warmup

5 Good Mornings

5 Back Squats

5 Snatch Grip Behind-the-Neck Presses

5 Snatch Grip Stiff-Legged Deadlifts

5 Overhead Squats

Empty Barbell:

2 Rounds: 3 Kipping Pull-Ups + 3 Squat Snatches

Light Load (about 50% of today’s working weight)

2 Rounds: 3 CTB Pull-Ups + 3 Squat Snatches

Working Load

2 Rounds: 3 CTB Pull-Ups, 3 Squat Snatches

Rest ~5:00, and begin.

Weightlifting

Snatch Technique (1-1-1-1-1-1-1)

1 Pausing Snatch DL ( 2 sec pause at Knee)

1 Low Hang ( Weight is hovering off ground)

1 OH Squat
On the Minx7

Set #1 – 40% of 1RM Snatch

Set #2 – 45% of 1RM Snatch

Set #3 – 50% of 1RM Snatch

Set #4 – 55% of 1RM Snatch

Sets #5,6,7 – 60% of 1RM Snatch

WOD

Metcon (Time)

21 – 15 – 9

Squat Snatches (95/65)

Chest to Bar Pull-Ups

Stretch





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