Complete as many rounds and reps as possible in 9 minutes of:
12 alternating dumbbell hang snatches
6 dumbbell overhead squats, left arm
6 dumbbell overhead squats, right arm
12 lateral jumps over the dumbbell
♀ 35-lb dumbbell
♂ 50-lb dumbbell
Post reps to comments.
Stimulus and Strategy:
Today, we have a short AMRAP with some intended pressing interference between the snatches and overhead squats. Efficient use of your hips in the snatch will save your shoulders a bit for the overhead squats. Keep your working arm locked out in the overhead squat to maintain the ability to push through fatigue. Use the lateral jumps to catch your breath and allow your shoulders to rest before starting the next set of snatches.
Intermediate option:
Complete as many rounds and reps as possible in 9 minutes of:
12 alternating dumbbell hang snatches
6 dumbbell overhead squats, left arm
6 dumbbell overhead squats, right arm
12 lateral jumps over the dumbbell
♀ 20-lb dumbbell
♂ 35-lb dumbbell
Beginner option:
Complete as many rounds and reps as possible in 9 minutes of:
12 alternating dumbbell hang snatches
6 dumbbell overhead reverse lunges, left arm
6 dumbbell overhead reverse lunges, right arm
12 lateral steps over the dumbbell
♀ 10-lb dumbbell
♂ 15-lb dumbbell
Resources:
The Dumbbell Hang Power Snatch
The Dumbbell Overhead Squat
Find a gym near you:
View the CrossFit map
Comments on 260123
162 Comments
RX 4rounds+2
3 rounds plus 29 reps - Rx’d
Rx — 4+17 Rds
M/34/5’9”/175#
6*4 rx
M/41/220/67in
Rounds: 5 +22
50lb dumbbell hang snatch
53lb kettlebell for single arm overhead squats (kb helps my bad shoulder)
hopped over 50lb dumbbell
4 ROUNDS + 17 reps
@20 db snatch
@17,5 db oh squat
Rx
3 rds + 14 reps
Complete as many rounds and reps as possible in 9 minutes of:
12 alternating dumbbell hang snatches
6 dumbbell overhead squats, left arm
6 dumbbell overhead squats, right arm
12 lateral jumps over the dumbbell
♀ 25 lb dumbbell
4 rounds + 23 reps
Intermediate 9kg DB
45lbs but subd the ohs for back lunges
Scale:
db hps (35#)
db oh squats (5#)
lateral jumps over 5#
score: 7 rds
Intermediate
5 rounds
4+19 rx
25lb OHS
3+19
60 kettlebell sumo deadlift high pulls
40 burpees
30 knees-to-elbows
♂ 16-kg kettlebell
Time 18:06
5+15 RX
25# Kettlebell
4rds
Coming off flu and just happy to be moving.
Snatch skill work before hand made my legs heavy and SA OHS are interesting 😅
20kg
4+2
35lb DB Hang Snatch
25lb DB OHS
12 alternating dumbbell hang snatches - 10kg
6 dumbbell overhead squats, left arm - 8kg
6 dumbbell overhead squats, right arm - 8kg
12 lateral jumps over the dumbbell
4 rounds
Complete as many rounds and reps as possible in 9 minutes of:
12 alternating dumbbell hang snatches
6 dumbbell overhead squats, left arm
6 dumbbell overhead squats, right arm
12 lateral jumps over the dumbbell
♂ 8-kg dumbbell
3 rounds + 8 reps
4 + 24 reps RX
7 rounds even. Followed Coastie's scale and did reverse lunges instead of OHS. The weight and the rep scheme Rx. Got to 25lb DB OHS during warmup and it felt like a shoulder-knee injury in the making. I'll suck it up if it comes up in the open, but can't afford it before then :)
5 + 14 RX
single db overhead squats are tricky!
38/M/205
Rx-ish (goblet squats due to wrist issues)
3 rds + 7 reps
35kb
M/40/195
16kg kettlebell used as a substitute for dumbell.
Db @12.5 kg
6 round + 9 reps
~ 1’25” a round
🔥
Total 6 rounds
6 db overhead squat each arm
12 jump overs
4 rounds with 15# db
5+12, heels elevated on plates and lifters w/lifts lol gotta do what you gotta do
Rx — 124 reps (3RDs+16Reps)
M/34/5’9”/170#
Did lateral burpees by accidents 😅
5+7
3 rounds completed
On the 4th round: able to completed 12 alternate dumbbell, 6 dumbbell squat on left and 2 on the right.
M/50/200lbs
5+10
tiempos de ronda
R1 | 01:36 |
R2 | 01:56 | +20 s
R3 | 02:08 | +12 s
R4 | 01:31 | -37 s
R5 | 01:46 | +15 s
Ø 01:47
Tiempo restante: 00:03
Complete as many rounds and reps as possible in 9 minutes of:
12 alternating dumbbell hang snatches
6 dumbbell overhead squats, left arm
6 dumbbell overhead squats, right arm
12 lateral jumps over the dumbbell
♂ 50-lb dumbbell
4+19 @25lbs and squat to a bench
Complete as many rounds and reps as possible in 9 minutes of:
12 alternating dumbbell hang snatches
6 dumbbell overhead squats, left arm
6 dumbbell overhead squats, right arm
12 lateral jumps over the dumbbell
♂ 30-lb kettlebell
52M/5'11/220#
Complete as many rounds and reps as possible in 9 minutes of:
12 alternating dumbbell hang snatches: 35#
6 dumbbell overhead squats, left arm: 35#
6 dumbbell overhead squats, right arm: 35#
12 lateral jumps over the dumbbell
5 rds + 1 snatch
As rx'd, 5 rounds + 12 snatches (192 reps).
Unbroken reps, but too much rest between rounds. OHS were actually pretty good. Jumps kinda sucked, go figure.
52m/5'10"/185
Rx 5 rounds + 18 reps
*Those Single DB Overhead Squats were nasty!
4+2
25 lb db last 2 rds on left side squats no weight
Subbed single arm overhead reverse lunges at 50lb, followed Rx rep scheme otherwise: 4 rds + 12 reps
I can’t do regular SA overhead squats even with lighter weight. Easily my worst movement. A “check the box” day here.
Reverse lunges are still solid and force work on shoulder stability. Nice job, bro!
Very nice work!
I maybe should have opted for the reverse lunges, but this highlighted my need to work on OH in general!
Nice sub idea Coastie!
7+5
RX
38/195
i haven’t done SA OHS in a minute and could tell. Feet cramped but we got it done. Going to rewatch my vid to check depth but I always squat on the side of too low.
Can confirm depth!
Great job! No such thing as too low as long as you’re not rounding your back and/or rotating forward onto your toes.
55lb for snatch
15 for ohs
4+12 snatches.
Bruh db ohs are for real hard!
3 + 18
They are!!!
5+5 intermediate
35kb snatch
2x35kb front squat
24 single rope
3rnd +20
OHS were a killer
4+24
got all the way through the fifth time of DB stuff
M/49/6’4”/220#
subbed 15# db for OHS, 35# for HPS
4 rnds, 12 HPS, 11 OHS
OHS highlighted some major asymmetry issues I have…
Rx
6 + 13
Ankles were hurting coming in but after the 5th round decided the calf fatigue was too high for this workout. Deciding it was my shoes, I l kicked them off for the remainder and that helped quite a bit. Finished 8 rounds after the buzzer. Different day, right shoes, maybe 8 rounds under 9min ....big maybe.
Great job!
3 rounds 12.5 kg
6+21
Great job!
Intermediate
5rds+12+6 (finished round 6 at 9:38)
DB OHS are another great equalizer. I have improved my shoulder, thoracic and hip mobility but these just highlighted that I still have a ways to go. Heaviest DBs I have are 35s but I would have stayed with them regardless - 50 would have been too much for the OHS.
Great equalizer is one way to put it! Humbling workout.
While warming up I really didn’t feel much difference between 35 and 50lb DB. mobility wise each load was equally challenging.
That’s fantastic!
That's awesome, Lincoln! Great job!
25 lbs DB
4+12+6+6, finished round 5 at 9:10. 40lb DB, thrusters subbed for OHS.
Burner…
Ladies Rx* reps rounds time
5 rounds right at buzzer
*After 1st round had to drop OH squat portion weight-to keep lock out & not pitch forward-esp. right arm. Set out a range of DBs from 20 down to 3 knowing how this'd go! Did a bunch of OH drills & some lats smashes after. I have to start including these
I have the thoracic/OH mobility of an aging linebacker😂😬
Well done, especially anticipating weight changes!
Awesome job and the linebacker analogy is a great description of that feeling lol
5 rounds
(1st round couldn’t lock out with 25# dumbbell for ohs. Switched to 15# dumbbell with a slight bend in elbow in the ohs. ) That was hard!! 😅
RX
56M
3+28 (finished R4 after the buzzer)
40# DB
4 rounds + 8 reps
4+12
Sub DB for 20kb KB
Sub OH squat for Reverse lunge
Beginner option:
Complete as many rounds and reps as possible in 9 minutes of:
12 alternating dumbbell hang snatches
6 dumbbell overhead reverse lunges, left arm
6 dumbbell overhead reverse lunges, right arm
12 lateral steps over the dumbbell
♂ 15-lb dumbbell
3+29 reps
162 reps
35lb DB snatch
15lb DB OHS
30lbs dumbbell
5 rounds + 4 snatches
https://youtu.be/hDpy6ZMZMlQ?si=hD-DTNgD-4Lra3Gg
4 Rounds
50# hang snatch
25# OHS
W/25/61kg/167cm
W/35/215/5’10”
scaled OHS to 10#
4R+8DBHS (DB:20kg)
M46/#177
#35 4 rounds + 10rep
-12 alternating dumbbell hang snatches
-6 dumbbell overhead squats, left arm
-6 dumbbell overhead squats, right arm
-12 lateral jumps over the dumbbell
5 rds + 4 reps
35-lb dumbbell
20# Db for snatches
10# Db OH squats working on straight arm form.
35# hang clean 12
20# OH squat 6 ea
12 lateral jumps
AS pernas não respondiam 😮💨
40lbs
4 rounds + 12 DBHS
Scaled
6 rounds +7 reps
25 lbs db
Db on shoulder squats due to shoulder sprain
rxd at the Y.
4R + snatches and left arm OHS. Finished round 5 after.
OHS are a big weakness for me so those took a lot of the time. Especially under fatigue.
Finishing that round! 👏 Great job overall! Agree about OHS. They are top in my weaknesses.
Good work! I noticed stability changes in warmup between 25 and 35 so my assumption is that 50 would have been too much to maintain lockout and good squat depth. Didn’t have a 50 to try though.
4 rounds +7 reps
overhead dumbbell squats are not my movement... 😳
Same! You are not alone in that! Still great work!
M/40yo/172#
Wow! Outstanding!
Impressive!
Nice job!
RXD 4round
164 reps (4rds + 20 reps)
Rx 4rds+12
Rx:8r+6reps
Fantastic! Practically an EMOM!
Even more impressive!
Rx
7 rounds
Well done!!!
35 pounds
5 rounds +1 han dumbell snatch
M/55 🎅🏻
Rx’s @15 kg
5 rounds + 9 snatches
Great!
6 Aye Papi's left arm
6 aYE Papi's right arm
12 feats of fitness bounds over .. a dumbbell.
Still going IN
LETS GO, Lightweight, all day yeahpbuudy
https://youtu.be/7FBLYUU_L_o?si=7KeQ9GA3hSGph4iO
sorry if its serious : use some metal : https://www.youtube.com/watch?v=0ZUK5aGIVjc
https://youtu.be/7FBLYUU_L_o?si=7KeQ9GA3hSGph4iO
sorry if its serious : use some metal : https://www.youtube.com/watch?v=0ZUK5aGIVjc
4 R + 5 Hang Snatch
5 rounds + 12 dumbell hang snatches
Notes: cramping in side of feet.
Yup, feet were done afterwards
12 alternating dumbbell hang snatches
6 dumbbell overhead reverse lunges, left arm
6 dumbbell overhead reverse lunges, right arm
12 lateral steps over the dumbbell
8kg dumbbell
5rounds + 6 (7weeks postpartum)