Complete as many rounds and reps as possible in 15 minutes of:
20 double-unders
5 hang power snatches
5 strict handstand push-ups
♀ 105-lb barbell
♂ 155-lb barbell
Post rounds and reps to comments.
Stimulus and Strategy:
Today’s workout is a triplet with a lower volume of reps in each set. Expect to perform at least 6 rounds. Round times may decrease due to upper-body fatigue, and the interfering lockout positions of the hang power snatch and strict handstand push-up. By design, this workout demands upper-body stamina, strength, and endurance. To avoid hitting a wall, be intentional with your rest time between movements and focus on using your legs in the hang power snatches to get the barbell overhead. Work hard and have fun.
Scaling:
Reduce the loading of the barbell.
To reduce the complexity of the jump rope, work for no more than 30 seconds, accumulating double-under reps. If necessary, perform single-unders or penguin hops. For the strict handstand push-ups, reduce the reps to no less than 3 in each round. You can also perform dumbbell push presses or shoulder presses as an alternative.
In case of an injury or limitation, consider riding a bike for 30 seconds per round in place of the jump rope. If you have an overhead limitation, perform single-arm dumbbell snatches or hang power cleans in place of the hang power snatches. As for the strict handstand push-ups, consider push-ups or plank holds.
Intermediate option:
Complete as many rounds and reps as possible in 15 minutes of:
20 double-unders
5 hang power snatches
3 strict handstand push-ups
♀ 75-lb barbell
♂ 115-lb barbell
Beginner option:
Complete as many rounds and reps as possible in 15 minutes of:
20 single-unders
5 hang power snatches
5 dumbbell shoulder presses
♀ 35-lb barbell and 15-lb dumbbells
♂ 45-lb barbell and 20-lb dumbbells
Coaching cues:
On the hang power snatch, pull the barbell into your body by engaging your lats. Imagine sticking your lats in your back pocket through the first and second pull of the lift.
Resources:
The Double-Under
The Hang Power Snatch
The Strict Handstand Push-Up
The Dumbbell Shoulder Press
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Comments on 250319
123 Comments
subbed:
10 kb swings, 35#
3 strict pull-ups
3 ring dips
9 2/3 rounds
20 du
5 hps (95lbs)
3 shspu with a mat
11 rds
4 rds +2sn
my shoulders were dead from murph yesterday. sn felt really heavy, HSPU were just a couple of inches deep
20 DU
5 HPS @50kg
5 Strict press @40kg
8 rounds
M56/150
Scaled to AMRAP 15:00-
20 jump doble taps
5 Hang power cleans 95#
5 push-ups feet 30" box, hands on weights strict
12 RDS in 15:12
*double
8R 20DU 2HPS
M/55 👨🏻🦳
20 2 SU:1 DU
5 hang power snatches @40 kg
3 AbMat SHSPU
7 rounds
38 / M / 5'9" / 140lbs
25lb dumbbells HPS
30lb dumbbells shoulder presses
4 rounds + 20 + 5 +3
M/39/6’/175#
*Barbell scaled to 115 lb.
8+22
(HPS 3+2, SHSPU unbroken)
Deo gratias
Completed 3/20 in the morning at the Y. Lost a day in the middle of the week. intermediate scale.
8 rounds + 20 dubs + 3 HPS
all reps unbroken. Happy with the results after the warmup suggested otherwise!
Definitely made you breath heavy after snatches and dubs which could slow you down. Good workout, challenging.
Scaled, 9, DU, 95# barbell, pushups
20 dubs
5 Hps @ 135
5 SHSPU
8 Rnds
Used 105lb, 7 rounds and 20 du
Scale Strict HSPUs with 50# DBs, Strict Press.
20 DUs
5 Hg PSN @155#
5 strict DB Press 50s
7+23
M/37/195/5’8
Single unders
Pseudo planche push-up
7 rounds complete.
Scaled to 115-lb barbell. Rest as rx'd. 8 rounds + 20 DU.
First round in a minute, but slowed after that. Dubs went well again today, for the most part. A couple trips here and there, but also several unbroken rounds. Did only a couple of rounds of unbroken hang power snatches; mostly did 3-2; later on more singles. Unbroken HSPU, they started to get a little hard in later rounds. Snatches were the limiting factor today.
51m/5'10"/180
20 dubs
5 hang snatches 55#
3 s hspu (2 ab mats)
5 rounds
5hps 40kg
5shspu
11r+25
20 double-unders
5 hang power snatches 115lb
5 strict handstand push-ups
7r+23
sub'd single unders
65lb BB hang power snatch
20lb DB shoulder presses for strict HSPU
Well done!
M 54205/6’
Scaled the barbell to #95 and subbed 7 pike push-ups for the strict hspu.
9 rnds+20+5.
Great job!
Intermediate but did kipping hspu rather than strict. Shoulder was feeling tweaked.
15 min
7+25
Nice work!
Beginner: 11 2/3 rds. 1k run wu 5:35
7 Rounds Total. Used 95 lbs on bar. My finger is jammed, so I couldn’t pick up the larger weight.
M/51/5'11/220
15' AMRAP
20 DU
5 HPS: 95#
3 HSPU - Strict
7+7
20 SU
115# hang snatch
5 strict HSPU
6 rounds
Subbed 15 cal on Echo for DU
The rest intermediate scale
Solid!
Rx 7 rounds + 21 reps
*Singles on Hang Power Snatch, that 155lbs. was a challenge for me!
Awesome job!
Rx
6+24
strict HSPUs slowed me down more than I thought they would.
Well done!
Matt
scaled
3+21
20 du
115# hang snatch
strict hspu
Holly
scaled
5+23
20 du
55# hang snatch
kipping hspu (1 mat)
Scaled
20 DU/40SU mix
105# HPS
5 Piked pushups feet on 30” box
8 rds + 40 + 3 (finished 9th rnd at 16:00)
Did DU practice and HS holds before and after.
Great job! I like the scaling, glad I'm not alone 👍🏼👊🏼
Very nice! Especially working in DUs!
M/35/208#/73”
Rx 7 + 21
Nice!
115 snatch and did dips in place of handstand push ups
Well done!
M/ 54
Nice!
7 rounds at the bell
Not to brag, but I had one set of DUBs go unbroken 😏
M/35/230lbs
Good work!
https://youtu.be/9jxPILqWJSU?si=XeIJWSyYWGWlVL5J
Intermediate: 6 rds + 24 reps
Nicely done!
Good work, bro!
Way to go!!!!
4 rounds, did not have shspu’s today at all
Still solid
Getting them in though! Solid work.
Still harder than what I did.
Exactly what Favo said, getting it done!👍🏼
8 rnds SC - 125lbs
Great work!
Noice!!!
- 5’ practice handatand hold
- 3x10 (BW+5 kg) pull up
- Wod, intermediate option 5 round
At home, modified:
11 complete rounds
40 single unders
5 double kb snatch @(2) 16kg
5 pike push up
Well done!
135lb snatch
4+20 double unders
7 RDS
65lbs Hang Snatches
15 min AMRAP beginner - first week of Crossfit
12 rounds
Solid work in your 1st week!
105lb
6 rds + 23 reps
9 rounds of:
20 DU
5 HPS 95 lb
3 strict HSPU to 6 inch riser
Great job!
8 rounds, 95 BB. Miami CG.
Nice!
Good work!!!
15 min AMRAMP beginner
20 single unders
5 power snatches (30 lb bb)
5 shoulder presses (15 lb DB)
9 rounds + 26 reps
Great job!!!!
Intermediate Option
10 rounds + 21 reps
Excellent!
Fantastic!
Great job!
Beast mode!!!
AMRAP in 15:
Scaled: 40 single-unders
5 hang power snatches-35#
5 strict pike push-ups off 20" box
12 rounds + 16 singles
Finished 13th after time @ about 1:03
Practiced HSH against wall, DUs & snatches up to 45# for 15-20 mins. afterward.
Great work. You got a lot of rounds in.
That’s some movin!
Way to keep pushing to get better!!!!
145lbs
6 rounds +8 reps
Intermediate scaled option:
20 DUs
5 HPSs, 40kg
3 Pike push-ups, feet on the 75cm box
5 rounds + 20 DUs + 2 HPSs
Very well done!
Fantastic!
Awesome!!!
M- 53/ 5'7 / 225
Intermediate athlete/scale
20 D.U., 5 HPSn- 95#, 3 - band harness hspu, 2:13, 1:52, 1:51, 1:58, 1:55, 2:02, 1:53, plus 20, plus 5, extra :38 to finish round 8.
Nice job + finishing the round!💪
Good work!
Out of town, no gym/gear access, so invented a different plan altogether:
5 rounds
50' burpee + broad jump
50' lunge
7:56
Done in the dew-drenched Miami bermuda grass = soaked, scraped, slipping, stumbling -- as simple as this looked on paper, it was pure misery. I guess that's the point?
Seems like a great sub! Nice job.
Brtual. Nice job
M50 192cm 90Kg scored a scaled 4 complete rds with skipping and 3 reps of the hang snatch completed 🥵
15 minute AMRAP:
-40 lateral line hops
-5 hang power snatches (55 lbs)
-5 DB strict presses (30’s)
10 rds + 4 reps
Excellent!
Beginner option:
11 rds + 20 s.u.
Great work, Charles!
Terminator
6 complete rounds
20 Penguin hops
Snatch 35 kg in first three rounds, 30 in last three
Dumbbell push press 12.5 in each hand
Good job! Had to look up penguin hops! 🐧
Solid start! Nice work.
5 hand power snatches 95lbs
3 kipping hand stand push ups.
8 + 23 reps.
WOD crushed! Impressive!
5 hang power snatches kg 50
5 strict handstand push-ups
8 sets
Great work!
8+20
Well done!
Complete as many rounds and reps as possible in 15 minutes of:
20 single-unders
5 hang power snatches 50kg
5 dumbbell shoulder presses
7 sets in total
Solid!
9 rounds
Nice!