9305 Kings Hwy
King George, Virginia
(540) 315-1246

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Friday 9/8/17

September 07, 2017

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit

Snake Bite (Time)

21 – 15 – 9

Squat Snatch (95/65)

Chest to Bar Pull-Ups
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. For athletes without the goal of competing in the sport of CrossFit, we have provided two more options that replace the squat snatch and allow them to prioritize mechanics, while still getting a great workout.

Snake Bite-Option B (Time)

For Time:

15-12-9

Power Snatch (95/65)

Overhead Squats (95/65)

Chest to Bar Pull-ups

Snake Bite- Option C (Time)

For Time:

15-12-9

Power Snatch (75/55)

Overhead Squats (75/55)

Pull-ups

EXTRA CREDIT

Metcon (No Measure)

1. Clean & Jerk

60%/2

70%/2

75%/2

80%/2

85%/1

2. Clean Grip Dead Lift

(90%/5)5

3 second pause in power position

3. Front Squat

(75%/5)5

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