10 rounds for time of:
4 deadlifts
3 hang power snatches
2 overhead squats
♀ 105 lb
♂ 155 lb
Post time to comments.
Scaling:
This is a sprint workout that should be a balanced challenge of metabolic and muscular fatigue. The goal is to hang on to the barbell and move through each round in as few sets as possible. The deadlifts should feel the easiest of the three movements. Your capacity with the hang power snatch and overhead squat will determine your load for the workout. Choose a weight that allows you to complete each round in under 1 minute and the entire workout in under 10 minutes.
Intermediate option:
10 rounds for time of:
4 deadlifts
3 hang power snatches
2 overhead squats
♀ 75 lb
♂ 115 lb
Beginner option:
10 rounds for time of:
4 deadlifts
3 hang power snatches
2 overhead squats
♀ 35 lb
♂ 45 lb
Resources:
The Deadlift
The Hang Power Snatch
The Overhead Squat
Find a gym near you:
View the CrossFit map
Semifinals Are Back!
Read: "How To Watch the 2024 CrossFit Semifinals"
Featured photo:
Taken by Anders Malm at the Europe Semifinal by French Throwdown.
Comments on 240522
82 Comments
14:30 @ 105#
8:30 115lbs
9:48 intermediate
M/51/185
105#
9:30
10 flat, scaled to 115#
Wasn’t thinking straight and got the weight wrong
95lb
7:59
M/38/6’/173#
7:00 intermediate
Deo gratias
subbed:
4 deadlifts, 135#
4 OHS, 75#
13:44
Super sore since murph on Monday, so 95 felt unusually heavy today.
95-lbs, 9:45
12:03 using 105lb
Intermediate:
Treated it like an EMOM, finished 9:29
115 lb
-5:25
스내치나 저크 같은것은 Rx욕심 버리고 잘 갖쳐진 자세가 나올수 있도록 해야겠다.
17:59. Lynchburg CG. Used 95 for DL and HPS. Since I only have a 5’ bar, the snatches were kinda tough and subbed 4 40lb DB OH lunges for OHS. Didn’t really go for speed, instead concentrated on very good form and reps. Still adjusting to the humidity…
7:00
Thank you for gracing us with your presence, James.
45y/115#/5:01
7:57, intermediate
Good day all,
9.56 minutes @40kg/88lb
thanks and regards
michele
M 53/195/6’
Scaled weight to #105.
6:15.
Beginner
8:09
Did Rounds 1-5 each minute
Rounds 6-10 sprint
55 yo beginner
6:04
55 y.o. beginner
6:04
Intermediate: 12:03
Probably should have scaled. First 5 rds completed with unbroken grip completed in under 5 minutes, had to break up last 5. Thought I could maintain unbroken, but loss of grip thought otherwise.
6:47 intermediate
30/175/5”6
08:43 RX
M/37yr/210#
10:48 RX
4:27 @ 65 lbs
Snatch grip deadlifts each round unbroken.
46 Male 95# 11:06
44 yom scaled 115# 12:12
5’11 205 M 27
RX 14:51
#75
15:45
10rds: 7:12
4 DL
3 HPSN
3 OHS
(95lbs)
GWU: Junkyard Dog WU/PVC Passthroughs/Sqt
SPWU: PVC DL-SN Prog./Empty Bar ^ Wod Weight
Cool Down: Stretch Wrists/OH mobility
6:35@135
Intermediate. 9:40.
10 rounds for time of:
4 deadlifts
3 hang power snatches
2 overhead squats
45lbs
12:03
This was tough!
5/22/2024 - M / 5'7 / 21 / 195
*6 WEEK MURPH TRAINING - Week 6/6 - Workout 3/5*
(Pre WOD Mobility with GOWOD mobile app)
- 100 single-unders
5 rounds for time (with 8lb vest)
8 hand-release push-ups
8 alternating dumbbell front-rack lunges 35lbs
8 dumbbell push presses 35lbs
400-meter run
TIME - 16:07
(not trying to make excuses, but I used a treadmill and you always have to wait for them to get up to speed and all that, but even then I was still getting pretty winded in between rounds, so time is pretty accurate)
(Post WOD Mobility with GOWOD mobile app)
M / 93 kg / 31 y
Intermediate opcion : 6:12 m
Intermediate scale, 8:23.
Plan was to do 3 quick easy deadlifts, then drop and get ready for the real work – trying to go unbroken on the last dead, the 3 snatches, and the 2 OHS. In warm-up tried to bounce snatch, but it was challenging with 115, so I scrapped that in the WOD and just did regular HPS. For most rounds, I was able to go unbroken on the last bit. In later rounds, I needed to break the snatches, and I had two flubs. One where I failed an OHS and one where I just stupidly dropped the last snatch, and so had to re-snatch and do the OHS. This was fun – felt similar to DT. Pretty smoked by the end.
51m/5'10"/180
Misread this. Did 4 x deadlift, 3 x hang power cleans, 2 x overhead squat.
95 lbs EMOM for 10 rounds.
m/42/167 lbs
Intermediate 8:40
https://youtu.be/LgHTdiIysr8?si=1QuFSpNKwtBzJdFr
Intermediate (scale for life)
5:56
Wicked fast, awesome!
omg hard
12min
54yo M/ 5'9"/ 154 lbs
7:59
scaled to 75 lbs
7:21
M36/186cm/88kg
Scaled: 43kg barbell
Score: 10:13
4.1 mi recovery run at RPE 4 before WOD
subbed front squats for OHS, 85#
10:13
11 round 14’ 25’’
(5 round intermediate options + 6 round barbell 40kg)
No ohs @95
6:06
Beginner
10 rounds: 12 minutes
8:34 as Rxd 45 years old
Great work going rx and fast Brandon!
Great job hitting that time Rx!
Intermediate Option
8:42
Great work!
9:52
5rds @110 lbs
5rds@121 lbs
Nice work!
75lbs 6:42
Great time!
12:45
30 kilos
Score: 7:53
Pretty new to Oly lifts, so focused on form. I need to really work on my overhead squat mobility.
10 rounds:
Deadlifts as Rxd @ 105#
Subbed:
6 alternating DB snatches @ 35#
4 DB front squats @35#
Right shoulder acting up today.
7:22
♀ 55-59
Nice subs!
10 rounds for time of:
4 deadlifts
3 hang power snatches
2 overhead squats
75- lbs
7:26
30kg
9:27
11:21
OHS with DBs, man, that's killer! Nice work!
Scaled to 95#
8:05
Max weight tolerable for my seemingly normal joint issues, but it worked out to keep me under the 1 minute per round and 10 minute overall mark. I may have been able to push the pace a little more, but I was very focused on how my joints were feeling vice how fast I was going. Each round unbroken. Great one Rob!
Well done!
I believe we are back with the "regular" programmers.
Intermediate 10:23
Bar weight @ 135 #
m/39/241
Women's intermediate
8:23
m/54/174
wow.
Solid Mike!
Intermediate.
9:24.
tried to stay unbroken but snatches and OHS stopped that in round 9. Nice humbling workout.
Nice!
10 rounds for time of:
4 deadlifts
3 hang power snatches
2 overhead squats (wearing weightlifting shoes + 1" wedge under heels)
30kg bar
09:32
Emom 10’:
@45kg
I can’t do power snatches or OH Squats well nor have appropriate weights, so subbed:
10 sets:
4 Deadlifts
3 cleans
2 front squats
30kg
5:05
did 3-4 sets prior, lost track of my reps and started over