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 260429.
Post your time to the comments.
Stimulus and Strategy:
Today's workout is the CrossFit benchmark Andi. We last completed this workout in April, so you have an opportunity see if you can improve your time.
Go for large sets from start to finish — ideally opening with at least 20 reps, then several sets of 15, never dropping below 10. If you're unable to hit that stimulus, reduce load or volume as needed.
In the warm-up, expect to demonstrate 15 sound, unbroken reps of each movement to earn that load for the workout. Don't mistake the light loads as an invitation to go as prescribed when that's not normally your approach — choose an easy load and move faster instead.
With a light load and high volume, it's easier to shorten your range of motion or move poorly as you fatigue. Maintain full range of motion through all movements, and don't be surprised if you need to slow down at some point to clean up your technique.
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:
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Comments on 260911
66 Comments
Andi
M 53/77kg/175cm
For time: 31:28min.
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats
♂ 65-lb barbell scaled 55lb=25kg
Intermediate
20:39
Nope to Andi today (again)
It's the 25th anniversary of September 11th, 2001 so I wasn't going to not honor those lost then or since. Never Forget!
I did a hero workout Chris Meldrum posted on 210911 that I did not find in the Hero WOD list. I don't know where you got it from, Mel, but thank you for sharing it.
“Kabul 13”
2021m Row
-then-
13 rounds
8 Snatches, 95# (115# was the listed Rx)
26 Abmat Sit-ups
55:45 then followed up with an 800m cooldown run, all in boots and utes
This is another workout that honors the 13 service members - 11 Marines, 1 Sailor, 1 Soldier - who were killed by a PBIED outside Abbie Gate of the Hamid Kharzai airport in Kabul, Afghanistan on August 26, 2021 while conducting non-combatant evacuation operations. While this tragedy was well after the tragedies that occurred on 9/11/2001, the loss of these 13 can be directly tied to that fateful day 25 years ago. Hoo rah!, Hoo yah! and Hoo ah! my brothers and sisters. RIP, you are gone but not forgotten.
-25 R, 25 L 2:29
-20, 15, 15 3:35
-25, 25 3:27
-10 R, 10 L, X2, 5 R, 5 L 5:13
35:04 🥹
Vs 29:34
Time: 25:58
Gave it all I have today for the glory of God, and the memory of my dad, who lost his life this day 25 years ago in WTC1. Love you and miss you, Dad. Looking forward to seeing you again, in the presence of our Lord and Savior, Jesus Christ❤️✝️
35:38
45lbs/20kg
20/20/15/15/15/15
Emon style
Beginner option:
For time: 15:25
35- lbs
ANDI: Ladies' Rx, but 25#alt. DB HPS sub
16:11
Rest 10:00-then 9/11 HERO WOD of:
2001 m row/11 BSU(24")/11 thrusters, 11 hanging KTE,11 HPC & 9 alt DB snatches-45# bar & 35# DB-12:49
In remembrance of all lost & with gratitude to all 1st responders, firefighters, police, armed forces & civilian good Samaritans who selflessly reacted on that day & who were sickened afterward. Never forget.
26:35 Rx
Wasted a lot of time being inefficient on snatches
Intermediate. 29:09.71. That sucked.
39:30
80 snatches rest 70. Time: 35 mins 20
35:27 Rx..It's a good test!!
49:46
49:46
Rx reps with empty bar (20 kg)
31:48
19:02
35# bar intermediate
All round sets: 25 25 20
:30-1:00 breaks
45# weight all
70 hang snatch
70 overhead press
70 sumo high pull
70 front squat
Rounds were 20,15,15,10,10
Dumbbells 40# tw
75 per movement
Intermediate w/ just the bar (20 kg / 45 lbs)
17:31
Started out with big sets of 30ish reps and then smaller sets as fatique hit.
Intermediate - 24:03
Intermediate
19:21
That got hard quickly 🥵
M/41/210
Intermediate 16:09
Thinking of the victims and KIA of the GWOT helped me push a little harder.
never forget, fellas
28’40”
29:37
30kg
10 Kg 14:43
23:21
Bar: 20kg (30kg first 50reps, then scaled)
RX reps, but only used empty 45lb bar
27:55
I did straight through. 100 snatch, then 100 push press, then 100 high pulls, then 100 squats
Chipper
the pump👽 rx/25:18
my biceps r pumped🦾