Andi
For time:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats
♀ 45-lb barbell
♂ 65-lb barbell
Compare to 210718.
Post your time to comments.
Stimulus and Strategy:
Today's workout is the CrossFit benchmark Andi. Try for large sets from start to finish, opening with at least 20 reps, several sets of 15, and never dropping to fewer than 10 reps at a time. If you're unable to do that, reduce load or volume as needed. In the warm-up, expect to demonstrate 15 sound, unbroken reps of each movement to proceed with that load in the workout. Don't take the light loads to mean that today is a day to go Rx'd when you usually don’t. Choose an easier load and make it feel challenging by moving faster. Note that with a light load and high volume, it's easier to shorten your range of motion or move poorly as you fatigue. Maintain a full range of motion through all movements, and don't be surprised if you're slowed down to improve your technique at some point.
Intermediate option:
For time:
70 hang power snatches
70 push presses
70 sumo deadlift high pulls
70 front squats
♀ 35-lb barbell
♂ 45-lb barbell
Beginner option:
For time:
50 hang power snatches
50 push presses
50 sumo deadlift high pulls
50 front squats
♀ 15-lb barbell
♂ 25-lb barbell
Resources:
The Hang Power Snatch
The Push Press
The Sumo Deadlift High Pull
The Front Squat
Find a gym near you:
View the CrossFit map
Comments on 260429
219 Comments
For time:
70 DB hang power snatches right (8 kg)
70 DB push presses right (8kg)
70 sumo deadlift high pulls (13kg)
70 front squats (13kg)
Intermediate
27:10
(Sets 5:20 - 12:10 - 18:43 - 27:10)
Barbell @30kg
55lb barbell
36:10
39 / M / 5'9" / 144lbs
70 each, 15lb dumbbells
19:26
M/45/66kg
rx- 27:35
Did the snatches at RX before dropping to intermediate.
15kg barbell
29:00
Intermediate Rx
M 50yo 225#
19:49
Intermediate Rx
M 50yo 225#
19:49
intermediate 18:50
25 lbs dumbbells
22:19 at Paradise lake with mods
70 alt DB Hang power snatch 40 DB
70 PP 65 Barbell
70 sdlhp 65
70 foot elevated goblet squat 15lb KB.
Great workout, still sore from hard leg workout 2 days ago.
33:56 Rx. M44. CFL3. All 10’s except first and last set of 20.
50 alt db snatches
50 db push press
50 db sumo high pulls
50 front squats
15# dbs
24:39
26:53 rx
Rx — 30:48
All sets of 10
20:30 Rx. Snatches: 20-20-15-15-3x10 (5:28). PP: mix of 15s and 10s (4:26). SDHP: all 11s with a set of 12 in the middle (5:10). Grip started going on the high pulls otherwise longer sets were possible. FS mostly 15s with a mega set of 25 at the end. (5:25). A 16 second PR although the SDHP were slower. That was a solid effort.
45:00 RX first Andi
rxd reps
35:48
28:00 RX
7:30
5:00
8:00
7:30
39:37
39:37
Intermediate 26:11
M 55/210/6’
Intermediate scale on reps. #65 barbell.
20:44.
Internediate
18’41”
32:35
36:12 RX
95#
Andi
For time:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats
♂ 65-lb barbell
tiempos de ronda
R1 | 10:01 |
R2 | 14:13 | +252 s
R3 | 10:30 | -223 s
R4 | 12:08 | +98 s
Ø 11:43
Tiempo restante: 00:01 =46:53
RX woman 45 lbs
10 rounds of 10 each
34:02
1:00 rest in between rounds
M51 38:48. RX on all full reps accept no weight for Squats.
33#
Used a 65lb barbell for the intermediate option, RX’d until front squats, at 25 reps had to drop the barbell to 45 to finish. Back was so tight.
Rx’d: 24:26 (PR)
210718: 27:45
210114: 30:00
Go Coastie Nick! This is AETC Merwick! Great job!
Go Coastie Nick! This is AETC Merwick! Great job!
Thanks, Pete!
Thanks, Coastie* Pete!
20:51
Hybrid (difficulty), almost keald over. 🫠
65lb barbell
60 reps each
Intermediate
17:23
spicy!
15:46
Did this today 30 April (Thursday)
45lbs bar - 19:49
210718 = 21:50 @ same weight, so WAY better today; big slowdown was SDHPs which I haver rarely done since I got a C2 rower.
Beginner with 30 pd barbell. 19:43.09
Rx
31:45
M/53
16:28
intermediate
24:47
M/48
25:42 rx
210719 - 27:18
210123 - 29:53
Home Gym RX 54:12. First time doing Andi
36:55 RX
F/50/70Kg/ 5'1"
70 push presses
100 upright row
70 front squat
43 minutes
45 F intermediate 34:46
27:43rx
Still recovering from glute med strain.
39 male 195 lbs
rx
40:50
24:58 Fun!!!
Rx: 34’36
Rx: 34’36
Intermediate
34min
Rx
26:18
RX snatch & PP
KB #35 (bulging disc issues)
FS #45
Wow that was brutal 🫠 first time trying this benchmark workout
Intermediate
26:20
70
70
70
50
27:45
43:30
Rx 19:16
*Sets of 10 on everything!
**That was a LOT of Barbell reps! Fun Benchmark though!
Intermediate but no front squats as I have cycling tonight and a race tomorrow night
16:18
Super tough compared to expected
Rx
37.45
24:17
4th time doing this and PR today.
Rx 21:35
16:34
*potentially did an extra 10 Front Squats on accident
RX
23:58
Should have scaled. Way harder than I thought
41:55 as rx’d. may have done 10-20 extra squats. Started with 2 sets of 15 then did 14-13-12-11-10-10 but kept thinking I’d just done the first set of 10 but second guessing myself may have done an extra set of 11 and an extra set of 10 not quite sure but did at least 100. Started with at least 20 reps of everything else and did several sets of 15 as prescribed and never less than 10.
Dad did: 50 of everything with 25lbs!
38:30
“Manion” (will visit Andi at a later date). RIP 1LT Manion
Rx’d: 34:43 (PR)
240429: 34:56
Not sure I can top that.
Nice job Coastie & congrats on a solid PR!
Congrats on the PR Coastie!
Awesome, bro, and congrats on the PR! 👊🏻
Props for tackling this beast.
Rx 22:45
Man, this hurt. I've been off on and on on Mainsite for about 15 years now but it's probably been 4 or 5 since my last stint and decided I was gonna do Mainsite May to get back on track, so scaling everything right now. I did 70 reps of each at 65 in 22 and change. Wasn't too bad but the front squats at the end were touch way to end it. My legs are smashed. Thankful for a rest day.
Welcome back rock and roll never forgets
Awesome!
fist bump.
Intermediate - 23:54
20:27 intermediate (7m PP)
M/46/5’10”/166
43:00
7 Rounds for Time:
-400m run
-29 back squats (135/95)
Solid work! I’d like to say I’m surprised but I can’t. HQ hasn’t programmed it for the day consistently over the last several years.
Great work!
Well done!
27:30 35#
31:15 RX reps with 45lbs
Rx-ish, subbed out SDLHP for Power Cleans
31:42 … splits 4:38/ 6:24/ 8:02/ 13:26
20kg BB
25:04
Nope to Andi, Manion Day.
Scaled to 115#. Almost scaled to 95 for the sake of several joints. Not great today but turned out better than expected.
33:55
250429: with 20# plate carrier only because of travel and no gym, 24:59 (did 1 extra finishing at 28:34)
240429: same 115# scale, 35:19
230429: ladies intermediate (5 rds, 75#), was a rest day with already sore legs, 19-20 min
220429: same scale, 30:18 (PR)
210429: same scale, 33:33
For those that don’t know, Rx workout is:
Seven rounds for time
400m run
29 Back squat 95/135#
First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq.
Hoorah 1LT! Your Marines and those whom they lead by your example have the watch. Peace to you and your family.
Great work, bro. Manion day 👊🏼
Awesome, LK!
165#
70 x ps pp fs
32 hp before i scraped my shin :(
22:15
Rx 32:47 🥵
29:22
Rx 35:49
29:33
PS/35
PP/SDHP/FS/45
Front Squat to box 14”
26:37 RX
Manion -Honoring:
Marine Corps 1st Lt. Travis L. Manion:
K.I.A. 070429-Rest Easy now.
7 rounds:400m run/29 back squats
Wearing 20# PC & 75# sandbag for squats
31:50
With honor & immense gratitude to all who serve, have served, will serve & their loved ones. You are truly appreciated.
Very well done, BG! Your gratitude is appreciated.
Awesome! I like the sandbag mod!
I could not leave a WOD hanging & knew it would bother me tomorrow,so I did a scaled Andi: 50 reps of each with 35# barbell subbing snatches for HPCs
15:58
Thank you, Lincoln & Nick & thank you both for your service as well.🇺🇸
You are relentless! Amazing. 💪🏽🏋🏽♀️
Oh my, doubling up with Andi, even heavily scaled, after Manion…monster! I would like to say I would have done the same but there’s no way my knees were going accept any more work like that regardless of the pace or loading.
Intermediate 19:08
Beginner option:
For time: 10:02
56M
19:18 intermediate
Intermediate scale
20:31
63/5’8”/160
Knees felt ok, surprisingly, after running yesterday’s workout. Upper back muscles still sore after the dead’s day, and protested (in a good way) those HPSs.
Nice job, Jim! Glad the knees felt ok and only good protest from the upper back.
Still taking it easy
13:42
Beginner option:
For time:
50 hang power snatches
50 push presses
50 sumo deadlift high pulls
50 front squats
45# barbell
30# bar
Reps 40,30
30 20 20
30 20 20
40 20 10
All lifts were 20,20,15,15
Started w 25lb dumbbells (50tw)
Dropped after 45 reps to 20lb (40tw) to repair form
Rx
-50 hang power cleans
-50 push presses
-50 sumo deadlift high pulls
-50 front squats
*35 lb empty bar
10:26
Lower back pretty tight; so backed off the # of reps and weight
Rxd at the Y.
26:47 (PR)
snatches-6:47 (started with 25-15-11-10…got it done)
push press-5:26 (sets of 10)
SDHP-5:14 (sets of 20)
front squats-9:20 (sets of 10)
210718-32:24
210114-30:20
I forgot how much of your own ass this workout kicks.
so is everyone making up Manion tomorrow…? It was my plan up until this mess, however I’m not going to shy away from the group!
Congrats James.
I was thinking about Friday for Manion--I'm going to scale to a 60# sandbag.
Well done, James. Even such a light weight can be ass kicking if used in such a devious way. Sadly, y’all are on your own with Manion this year. As much of a good man and example he was, these old knees can’t do him justice any more. But I’ll be cheering everyone on.
Awesome job and congrats, James! Given a choice between any WOD or doing Manion on the day for me, Manion wins every time. I may make up Andi on Friday or Saturday if it's in the cards for me - no way it's happening tomorrow, my knees won't be ok with Andi that soon after Manion.
Awesome job on the PR!
Rx 37:36
Women rx
32:04
m/56/180
compare to
1/14/2021--27:30
7/21/2018--30:03
Truth be told--saturday's wod got me pretty good.
Two days rest and just stretching/walking yesterday:)
Solid, Mike! I was still feeling Saturday a little this morning too. It took a minute to get warmed up enough.
Great work, Mike! Yeah, I got over Saturday just in time for Manion today
so 29.35 masters rx
29.35 rx
rx/24:27
45# barbell (only one I have)
16:19
28:36
50 of each, 20kg
Too heavy & bad day, but no lighter barbells available.
Andi - SCALED
5 rounds For time:
10 hang power snatches
10 push presses
10 sumo deadlift high pulls
10 front squats
♀ 35-lb barbell
Time: 14:15