“Snake Bite”

CrossFit New England Benchmark WOD

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  • 21-15-9 Reps for Time
  • Squat Snatches (95/65 lb)
  • Chest-to-Bar Pull-Ups

Strategy: 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.

Scaling: These options replace the squat snatch and chest to bar pull-ups:

Option B:
For Time:
15-12-9
Power Snatch (95/65)
Overhead Squats (95/65)
Pull-ups

Option C:
For Time:
15-12-9
Power Snatch (75/55)
Overhead Squats (75/55)
Pull-ups

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namesake photo
“Snake Bite” is one of CrossFit New England’s official benchmarks, first posted on their website January 11, 2013. Though CFNE names their daily WODs "for fun," this WOD is from a short list provided to us by CFNE’s Director of Operations, Eamon Coyne.

CrossFit New England is famous for being the training ground for multiple CrossFit Games champions, under the expert eye of head coach and owner, Ben Bergeron.

"Snake Bite" strategy: 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.
Movements : Pull-Up, Snatch
Equipment : Barbell, Pull-Up Bar
Scoring : For Time
Dates : January 11
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