7 rounds for time and load of:
30 double-unders
3 hang squat snatches
Post time and load to comments.
Scaling:
Choose a weight for the snatches that is challenging but allows you to complete 3 reps without dropping the barbell. Newer athletes should watch “The Hang Snatch” and take this time to drill the mechanics of the movement.
Beginner Option:
7 rounds for time and load of:
30 single-unders
3 hang squat snatches
Comments on 220818
69 Comments
Does anyone know the standard weight of the rope for Heavy DU
CFWUx2 10*45/95+1hsqsn*2
17:25
95lb hsqsn
Anyone have some tips or cues for double unders. I’ve tried penguin taps, using the cue “jump wrist wrist. I’m still struggling to learn these
One thing that helped me was to master alternating single-unders and double-unders, i.e., one DU, one SU, one DU, one SU, etc. I would also bend your knees, if necessary, until you get the hang of them, before moving to more efficient posture/movements.
7 rnds
6 cal echo
3 hpsn 55 kg
7:12
16:07
95 lbs. Kept tripping up on DU’s.
40kg, 6:45
M/26/5'8"/170lb
CrossFit AFK
6:48 - Rx (135lb, tripped once on last set of double-unders. Very happy with this, snatch has been lacking lately. Today they felt ok.)
115# SN: 11:45
As rx’d, 9:47 (115# for snatches).
Back in the day, I feel like I might have been able to try this at 135, but 115 was the right choice today. Even so, had a few missed reps where I got it overhead but lost it coming
up out of the squat. On those, I hung onto the bar and just hit another rep. Need to do more mobility work getting into this overhead squat position – hips were feeling it. Dubs were bleah today. Probably have not been doing them enough – they came around in rounds 5-7. With all this, still glad to have finished sub-10.
49m/5'10"/180
7:09 as rx’d. Only 2-3 rounds of dubs unbroken. Snatches unbroken at 95-100-105-110-115-120-125. Last 2 loads got real!
Lots of mess ups on dubs slowed me a bit.
“warmup” was 60 seconds: 1 power snatch+1 ohs+1 snatch high pull to back rack catch + back thruster with snatch grip. Then one hang squat snatch, all at 95lbs.
This one felt awesome until round 4 then it all hit hard…
7 rounds for time and load of:
30 double-unders
3 hang squat snatches @95#
6:30
9:07 50 kg rx'd
9:41, 65, 75*6, DUs unbroken through 5, 23-7, 22-8
M/42/140lb
7 Rounds for Time:
30 DUs
3 Hang Squat Snatch (95#)
5:46 RX (95)
14:56 - scaled to 25 DU and 75# HSS
M/56/5’9”/206
5:47, 115 lbs
M 52/205/6’
I went up in weight to #105 hang squat snatches. 6:22. Last time went #95 on the hang squat snatch at 6:18.
beginner:
30 su
3 hss 40kg
8:44
8:25 using 105#. Made sure all DU were unbroken.
95#, 15:36
M/36/6'/175#
8:27 at 115 lb.
Deo gratias
Slowly getting back into CF again after a 1.5 yr hiatus. A lot of life stress and big changes. Anyway….
gave myself 10 min time cap. Single unders and empty bar. Can’t hit depth under load yet so went as deep as I could on each sn rep
Just did. Thanks guy. Brilliant short fast paced workout
6:55 @ 135
M/35/197
Completed 220819 (was not possible 220818)
Rx, 75#
10:08
Probably could have shaved at least a minute off that, but lots of transition distance between stations today and DUs weren't as smooth as they needed to be, especially the first 2 rds. Kept the weight lighter as I wasn't sure how my elbow was going to hold up - figured out I could've safely gone heavier after I was done. Fun WOD, hope this gets programmed again.
5 rounds:
30 DU
3 hang squat clean, 75lbs
5:05
Modified:
--
10 km bike
Then,
7 rounds for time of:
30 curb jumps
10 single-arm DB power snatch descending into OH squat (5L / 5 R) @ 2x 12,5 kg DB
Time: 19' 11''
--
Peace.
7 rounds in 8:34 of:
30 single-unders
3 hang squat snatches, 95#
35/m/5'6"/168#
Scaled
7 rounds for time and load
30 - DU
3 - Hang Squat Cleans @135#
6:44
7 rounds for time and load of:
30 double-unders
3 hang squat snatches at 95 lbs.
All sets unbroken Probably should’ve gone with 105 lbs.
edit: forgot to record time. 7:32
33 M Rx
heavy rope double unders (don’t own a thin one anymore)
110lbs (50Kgs)
9:39
just getting back into CrossFit and hoping to do 1 main site wod a week to stay connected.
Begginer Option:
8:04,25
30kg snatch
7:10Rx and 115#
I have been strictly doing CrossFit.com programming for 120 days now. Check out my IG to see some videos @ymmotvstommy
I trust the .com programming with all my heart. Most gyms are loosing the point, too long of workouts, too much volume, and too many movements. I find my ability to recover and tackle each workout with the necessary intensity, is actually possible with this programming.
12:28 Rx at 95-lb
65lb hang squat snatched
Singles
7:46 SU & 95# power snatches.
Practiced the double unders and 21 reps of OH squats with 35# after the workout.
8:05 with #115 hang squat snatch
Snatch @ 75#
8:00
Maybe could’ve gone heavier but still tough
Subbed
"Jerry" hero wod
RIP Jerry
rx
30:39
m/52175
with a time like this, it looks like I wore a 20# vest.....but I didn't:)
50 Kg (110 Lbs) Hang Squat Snatch
06:55
https://youtu.be/grjSJn7huZw
7:20 , 115lb
Just proud to show up today, #45 and 30 singles 5:42
Wife #12 and 30 singles 6:32
Globo Wod: perform hang squat snatches at a manageable weight if you don't have bumpers. If using dumbbells do 6 alternating hang squat snatches per round using a weight that you can maintain good form with. Be aware that dumbbell squat snatches are more difficult so warm these up well before starting with light weights. Sub tuck jumps or jump Double taps if you don't have a rope.
Bodyweight sub pistol squats or progressions, Double unders or sub, then do 4 minutes of handstand holds post wod.
I know it may be a bit late, but a shout out to all the seminar staff who worked the fan experience floor at the Crossfit Games. It was great to meet all of you.
Snatch - 50 kg.
7 min
50lb dumbbells 3rounds
40lb dumbbells 4 rounds
6:34
🇫🇷GRUNT WORK STYLE
https://youtu.be/jUKpzZRJ9LA
M 52/205/6’
6:18 at #95 on the hang squat snatch. Should have went heavier.
55lbs squat snatches
8:57
Slower than I wanted but under the cap.
Snatch - could have gone heavier but worried about executing.
DU - inconsistent: rd.5 collapse, rd.6 unbroken.
🇫🇷🇫🇷🇫🇷🇫🇷 Top 😊
7 rounds for time and load of:
30 double-unders
3 hang squat snatches
85 lbs snatch
11:36
8:37 135#
8:09, Rx 95lb
Used 105lbs. Rxd.
13:08.
Think about 13 of those minutes were just double unders or the attempt of. Wanted to get the practice in but probably missed the intention of this workout.
10:17-105lbs snatch, Rx DUs
Rx 10'04 @60kg (135lb)
m/49/84
105#
9:28
• 22:00
• 65lbs on snatch to work on form
• single unders after round five due to fatigue
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
Monostructural and weightlifting. Jumping with elasticity and jumping with weight, upright torso, overhead position, accuracy, and strategy are also themes.
SHORT MEDIUM LONG
LIGHT
MEDIUM
HEAVY x
TECHNIQUE SCALE
5 rounds of:
2:00 double under practice
2:00 snatch practice
CONSISTENCY SCALE
1 round of:
210 double unders (unbroken if you got them like that)
21 snatches (heaviest weight unbroken)
INTENSITY SCALE
Sub 20 box jumps (touch and go) for double unders)
MY STUFF
Checked the box bigtime. Empty bar on snatches and went 6 reps slow each round, one-foot singles for jump ropes
GENERAL FEAR LEVEL: 6
Good stuff on the demo vods. Really helpful and I appreciate HQ taking the daily wod page to another level. Our household is forever grateful.
:30 tuck sit
15 DB push-ups
50 DU's
6 plus 45
31’37 RX
Well done Myriam for a 12’ Amrap
I get so out of breath doing DUBs. Are there any suggestions on how to breathe?
Janine - I think the key is finding a nice consistent pace and sticking to it. Think jogging vs sprinting. Try to be as efficient as you can with the jumps i.e. dont jump too high and expend more energy than needed.
I agree with everything Steve says, finding a consistent rhythm/tempo is way more important than speed. I'll never be an expert but have put a lot of focus on DUs lately and have found that slower is better - it helps me with breathing, less shoulder/arm fatigue and messing up a little less.
I have found breathing in on even and out on odd reps helps me keep going. It’s a bit fast but then I can take long slow breaths between sets. Also helps me keep count… Hope this helps!
And at other times, practice basic diaphragmatic breathing in a supine/face-up position to really expand your lungs sideways when you are relaxed, and it can get a bit easier when you are upright and working hard.