“180516-CT Class”

"Snake Bite" CT Class WOD

  • “Snake Bite”
  • For Time:
  • 21-15-9
  • Squat Snatch (95/65)
  • Chest to Bar Pull-ups

In this classic CFNE Benchmark workout, “Snake Bite,” athlete is looking to choose a weight on the barbell that athletes could complete 15+ snatches and chest to bar pull-ups unbroken when completely fresh. Stimulus here is to complete the work in under 12 minutes.

Scaling: For athletes who have no goals of competing in the sport of CrossFit, these options replace the squat snatch and chest to bar pull-ups:

Option B:
For Time:
Power Snatch (95/65)
Overhead Squats (95/65)

Option C:
For Time:
Power Snatch (75/55)
Overhead Squats (75/55)

While many athletes are capable of completing the round of 21 unbroken or close to unbroken, doing so can lead to a major drop off in rounds 2 and 3. Intelligently breaking up the first round similar to how they would the round of 15 will lead to consistency across all sets. Some possible rep schemes for the round of 21 are 7-7-7 / 9-7-5 / 6-5-4-3-2-1. This approach should allow individuals to better get through the round of 15 to come. Athletes can break the rounds of 15 and 9 into 2-3 sets based on how they are feeling. For athletes who are overhead squatting, the goal will be to complete those repetitions close to unbroken. It is ok if they need to break the power snatches a little more to accomplish that goal.
Source: comptrain.co
Movements : Pull-Up, Snatch
Equipment : Barbell, Pull-Up Bar
Scoring : For Time
Tags : 21-15-9
WOD Feed : CT Class