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
Compare to 250319.
Post rounds and reps to comments.
Stimulus and Strategy:
Today’s workout is a triplet with a low volume of reps in each set. Look back at your previous score to help navigate today’s effort. Expect to perform at least 6 rounds, knowing round times may decrease due to upper-body fatigue and the interfering lockout positions of the hang power snatches and strict handstand push-ups. 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.
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. 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:
Think of the hang position as a good morning. Maintain a soft bend in the knees, push your hips back until you feel a stretch in your glutes and hamstrings, and pull your chest up away from the barbell.
Resources:
The Double-Under
The Hang Power Snatch
The Strict Handstand Push-Up
The Single-Under
The Dumbbell Shoulder Press
Find a gym near you:
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Comments on 250728
161 Comments
3 rds +1sn
rx
subbed:
10 kb swings, 35#
3 strict pull-ups
3 ring dips
10 1/3 rounds + 2 pull-ups
Intermediate scaled option:
20 Double-unders
5 Hang power snatches, 30kg
3 Pike push-ups, feet on the 75cm box
7 rounds+ 20 Double-unders+ 2 Hang power snatches
250319:
20 DUs
5 HPSs, 40kg
3 Pike push-ups, feet on the 75cm box
5 rounds + 20 DUs + 2 HPSs
Matt
scaled
95# power snatch
kipping hspu on 1 an mat (hands on 35# plates)
5+2
Holly
scaled
55# power snatch
kipping hspu on 1 an mat (hands on 35# plates)
6+26
20DU
5 HPS @50kg
5 pike push ups
Penguin jump to plate
30kg snatch
15kd incline dembell
Score 7+21
M/39/6’/175#
9+20
Barbell scaled to 125-lb.
250319: 8+22 with 115-lb.
Deo gratias
7 rounds intermediate with unbroken stuff most rounds except 2 rounds double unders and 1 break on strict HSPU on round 7
Dad got: 3 rounds with single under attempts and 16lb hang muscle snatch and wall pike push-ups (hands on wall around belly button ht)
46/176lbs/cm
7+10 scaled intermediate 65# bar x 5, 3pike push ups from box
75# bar.
20 Penguin Jumps
5 Hang Power Cleans 85lbs
5 DB Shoulder Press 25 lbs (each)
5 Full Rounds + 20 jumps
170 Reps
6rd @115lb and SHSPU
M/35/195
Intermediate 9 rounds + 21 reps
Complete as many rounds and reps as possible in 15 minutes of:
20 double-unders
5 hang power snatches
5 hand stand push ups on bench
11 rounds
45lb barbell
Rx 7rounds + 21 reps
https://youtu.be/A6Kms_dr0S0?si=d9HhicMkM2qSUQ5f
9 rounds
115 lbs hang snatch.
Rx 6+20
compare to 250319- 4 rounds Rx
(working 2x/wk on strict handstand pushups)
intermediate option (BB#44kg)
8 round
7 Rounds + 20 Double Unders + 3 Hang Power Snatches 52 kg
60kg - 132lbs
6 + 5
60 Singles
10kgs - Hang Snatch
5kg DB - Push Press
8 Rounds
1 step at a time
8 rounds. Nice!
M50/77/179cm
Intermediate option:
Complete as many rounds and reps as possible in 15 minutes of:
20 double-unders
5 hang power snatches
5 strict handstand push-ups
40kg barbell
5 rounds + double unders +3 hang power snatch
15 MIN AMRAP: 10 + 40 Singles + 5 DB Shoulder Press
40 Singles
5 DB Hang Power Snatch / Arm (20#)
5 DB Shoulder Press (15# / Arm)
40 singles
5 75# hang power snatch
5 strict shoulder press 25# dumbbells
9 rounds, 31 singles
7+28 rx
20 double tap jumps (no rope)
10 x 15kg DB hang snatches 5+5es
3 strict push-ups - chest to ground.
60 kg snatch
7+20
HSPU
Dubs
Barbell #135
20 double-unders
5 hang power snatches 115lb
5 shoulder presses 115lb
5rds+28reps
9 rounds
20 reps
Snatch x 115#
Pike press with feet elevated x 5
7 rounds, 210 reps total
Rx to start but then switched to 40xsingle unders because DUBs weren't happening today.
8 rounds
250319
Rx
7 rounds
35# DB’s
Regular push-ups
85 lb snatch, 5 x #35lb dumbells
7 + 20 doubles
7 + 21
5 SHSPU
10 Rounds
Great!
-Much better today in comparison to last time.
-8 Rounds with single unders, and 105 with snatches.
-Last time was 6 rounds with singles and 95 pounds.
-My form is better than before with snatch and I’m getting much better with completing multiple double unders
Nice improvement!
Bueno! Nice to improve in skill and strength.
8+20 DU RX
Hang power snatched #45
#30 DB presses
8 + 14
30 single unders
5 hang power snatches #75
3 elevated pike push ups
Completed 7 + 35
40 singles
5 hang power snatches @55lbs
5 shoulder press @15lbs
Nice job!
M/36/212#/73”
Rx 9+5
Very well done!
9 rnds + 20 – 125lb intermed.
Subbed HSPU for regular PU
No jump rope so did 20 double jumping jacks
Good subs; great job!
Intermediate: 8 rds
250319 (same scale): 6 rds + 24 reps
I didn’t expect that much of an improvement. I think maybe the pacing was more even. Stuck with 3-2 sets on the HPC and singles on SHSPU.
Nice job Nick!!! Scaling is about to become my new nickname!!!
Hell yeah, amigo!
Excellent improvement! Nice!
Sweet improvement! Doing singles for HSPU takes time, so you musta been motoring for the other 2 movements.
(5x 60#SN each arm;) no barbell…
Sneaky sneaky HSPUs!!!
Subbed/scaled
20x jump squats* to 7' target
75lbs hang power snatches
HSPU wall-facing to abmat
7 rounds + 14 jump squats
*rotator cuff does not like jumprope rotation - need PT/rehab
⚡ WOD CrossFit.com 250728 – Achieved a PR by 1 Round! ⚡
Today's challenge was a 15-minute AMRAP of:
- 30 Single Unders (instead of 20 Double Unders)
- 5 Hang Power Snatches (67 lb)
- 5 Strict Handstand Push-Ups (HSPU)
I maintained the same weight on the barbell from my previous WOD (67 lb) and improved by completing 1 additional round compared to last time. The Single Unders felt more fluid, and while the Strict HSPUs were challenging, I pushed through and finished strong. https://youtube.com/shorts/kyIdz6brHXY
40 Single under
115# Barbell
5 HSPU
8 rounds +40 single unders and 3 hang snatches
7 rounds + 20 DU
intermediate option @52 kg
not gonna lie - a lotta scaling today.
Barbell at 88lbs
single unders all the way
regular push ups
6 rounds plus 20 single unders
Solid effort!
Getting the work done is the important thing!!!
Even scaled it's a lot of good work!
Rx 5+28
Not in my usual space. Pissed. Wondering if I used chalk last time, cause hanging onto the barbell today was rough so I had to break up snatches into sets of 2. Handstands weren’t too bad except this floor got slippery once the sweat got flowing.
Commented on: 250319
Rx 6+24
Then i droped the weight to 50kg
Total 7 rounds and 22 reps
Nice work!
M- 54/5'7 / 225
Intermediate athlete/scale 20 d.u., 95#/5 HPSn., 3 band assisted hspu. Compared to 250319-8 rounds +20+5, extra :38 to finish 9
today was disappointing 7 rounds +5+3, extra :37 to finish 8, I was determined to get 9 which took another 1:44.🫤
Good work still!
Gutted it out. 👍🏽
Great work, even if not what you hoped for & pushing through to finish rounds too is the way to go! Nice job.
50 kg
8rd+12
Well done 👍🏼
7r
Nice work 👍🏼👊🏼
Intermediate Option
12 rounds + 25 reps
Well done!
That's one heck of a score!!!
Wow, awesome!
Holy moly
40 SUs*/5 HPS 40# BB/5 pike PUs-20" box
*Rounds 1,8 & 10 were 20 DUs, y'all!!!
12 rounds + 40 SUs+3 HPS
Finished 13 @ 15:26 just because, as usual.
My old rotator cuffs make OH moves tricky, so adding weight very slowly.
Compare to 250319-all singles & 35# BB same push ups-12+
Braaaaaaavo! ;)
Great job with the workout and congrats on the doubles!!!🔥🔥🔥👍🏼👊🏼💪🏼
Smart to be mindful of the shoulders, one of my problems too😬
well done on the DUs!
That's f'ing awesome!!!
Great!
With DU’s…there’ll be nothing stopping you!
Thank you everyone! I was super excited!
5 power cleans
3 reps each arm shoulder press
@50kg
For 13 min
Came direct from Tennis
@135
5+1hps
Did my own thing today, a workout I've been wanting to redo for some time now.
21-15-9
Power cleans 95-105-115#
Shoulder presses 55-60-65#
500m row after each round (2:06-2:08 each)
18:27
Felt good, though pukie started to have some thoughts middle of the final row.
8/9/2024: 20:01
That's a great one! Very nice job on it too!
Great job Jim!! That's a tough one for sure. Nobody likes pile the gym mascot😂
Hell yeah, Jim, nicely done!
85 pound bb snatch
40 pound double db push press
Male, 59
5’5” 165
Heavy DB push press; great work!
Nice scaling and great score 👍🏼
20Su
6 Hang Kb snatch @ 16kg 3R/3L
5 S2OH 2X35lbs DB
10 Rounds 20Reps
Nice work!
Had to adjust the session due to holidays i.e. hotel gym limitations
Complete as many rounds and reps as possible in 15 minutes of:
20 60cm box jumps
5 hang power snatches 70kg
5 shoulder press with 27.5 kg db
5 rounds in total
Good subs, nice job getting the workout in while on holiday!
I think your programming was far more difficult than hq's today! Way to get after it 👍🏼👊🏼
52 yo female my own scale
65# bar
alternated between 3 HSPU to 45# weight or 5 25# db oh
simulated rope - wanted the jumping stimulus
7 rds 3 snatches
Nice scaling, and nice results.
Excellent! Great job with HSPUs worked in!
Smart scaling especially with the simulated rope!!! Great job 👏🏻
55M
7+20
DU/95#/strict to Abmat
8 rounds + 22reps
Nice!!!
Scaled/subbed
15min AMRAP
40 SU
5 HPS 105#
5 Piked push-ups feet on 30" box
8rds + 40 + 5 (finished rnd 9 at 15:23)
250319: Similar scale/sub (mixed in some DUs), 8rds + 40 + 3
Day 46. Doesn't seem that I have lost any shoulder strength/stamina during this "plan", but I could tell that the legs/hips have suffered a bit during the SUs and HPSs. Good news is the knees are nearly there and that my HPSs felt more efficient with the thoracic mobility work I've been doing. Worked in some DU (lost some ground here) and OHS practice at 65# afterward as part of cooldown.
Better than last year! Bravo!
Improvement from last year & knee treatments & increased thoracic mobility; all awesome!!!
We done and like Favo said increase in mobility is going to pay off in the long run 👍🏼👊🏼💪🏼
Great improvement!
20 singles with some dbls
5 hang power snatch 35#
5 db press 20#
Nice job!
Beginner option:
Complete as many rounds and reps as possible in 15 minutes of:
20 single-unders
5 hang power snatches
5 dumbbell shoulder pressesBeginner option:
Complete as many rounds and reps as possible in 15 minutes of:
20 single-unders
5 hang power snatches
5 dumbbell shoulder presses
55 lbs barbell and 25 lbs dumbbells
8-rds plus 20 reps
Nice work Charles!!!
Dubs
Hspu
135 Barbell
15 minute AMRAP:
-40 single unders
-(10) 1-arm hang power snatches (5 each arm. 35 lb DB)
-5 strict presses ((2) 35 lb DB’s)
9 rds+40 reps
-3x10 back extensions for posterior PT
Great work!
Way to go!!! Awesome score!!!
8+20
5r +23
Great job!
M/56/67”/150#
8+bike,snatches and 1 hspu
15 min amrap
:30 sec no arm echo bike
5 hang power snatches @95#
5 band assisted strict hspu
Round times
R1 | 01:29 |
R2 | 01:49 | +20 s
R3 | 01:40 | -9 s
R4 | 01:42 | +2 s
R5 | 01:45 | +3 s
R6 | 01:50 | +5 s
R7 | 01:49 | -1 s
R8 | 01:38 | -11 s
Ø 01:42
Time left over: 01:18
In rd 9 biked, 5 snatches, 1 hspu
Barbellweight @40 kg
Inter.: #75, 6 rds. + 20 double unders
20 dubs
5 HPS #115
5 SHSPU
Well done!
10 rounds scaled
Did first round at 135lbs. Had to switch after the first round to 115
Still...that's a lot of work. Well done.
Second what Jim said; that's a lot of rounds @ that weight!
Awesome!
Nice!
20 double under
5 hang power snatch 95 lbs
5 strict hspu
6 + 18 double unders
9 rounds
40 SU
25 kg hang snatch
10 kg shoulder press
Very well done 👍🏼
9 rounds
Great job 👏🏻
M44/96kg
Scaled option:
Complete as many rounds and reps as possible in 15 minutes -> 5 rounds in 15:05
~30s single-unders and double-under attempts
5 hang power snatches with 50 kg barbell
5 handstand push-ups legs on 61cm box (L position)