As many rounds and reps as possible in 8 minutes of:
40 double-unders
10 hang power snatches
♀ 65 lb
♂ 95 lb
Post rounds and reps to comments.
Scaling:
Today’s workout is a fast couplet. Expect your grip to be taxed on both movements. Double-unders should not take more than 45 seconds each round. Intermediate athletes should choose a number of double-unders they can consistently achieve within 30 seconds. If necessary, reduce the reps or perform attempts for a given amount of time each round. The load of the barbell should be light. Over the course of the workout, the load may even be annoying because you want to put it down, but there is no reason to do so. Push for unbroken rounds and manage your transition times.
Intermediate option:
As many rounds and reps as possible in 8 minutes of:
15 double-unders
10 hang power snatches
♀ 55 lb
♂ 75 lb
Beginner option:
As many rounds and reps as possible in 8 minutes of:
40 single-unders
10 hang power snatches
♀ 35 lb
♂ 45 lb
Resources:
The Double-Under
The Hang Power Snatch
The Single-Under
From Single-Unders to Double-Unders
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Comments on 240131
112 Comments
3 rounds plus 42 reps - Rx’d
4 Rds RX
M/41/5’9”/195#
M/33/5'7"/220lbs
4Rds (8:00)
40 SingleUnders
10 HangPowerSnatches 75lbs
Just a quick check the box. SingleUnders were sloppy. Can't find a groove with ropes at the powergym. Probs need to buy my own and try and eventually learn dubs. Snatch was unbroken, but grip could've went slightly wider. Nice little workout, not gassed due to tripping too much on SingleUnders.
4 rounds plus 27. used 85#
M/51/190
50 su
10 hps 75#
5r +34
M/38/6’/177#
5+16 Rx
Deo gratias
4+17 Rx
7 Rx
Round times
R1 | 00:54 |
R2 | 01:05 | +11 s
R3 | 01:17 | +12 s
R4 | 01:08 | -9 s
R5 | 01:24 | +16 s
R6 | 01:09 | -15 s
R7 | 01:03 |
20 du
10 hps (35.5 kg)
3 rounds+4 hps
Intermediate Scale, but power snatches from the ground. 7 rounds + 2 power snatch.
This was spicy. Started out about 1 round per minute, but just couldn’t hold that pace. Unbroken power snatches. Had a few rounds of unbroken DUs – they felt pretty good today.
50m/5'10"/185
6 rounds
Rx.
7R+4 (354reps)
5 rounds RX 😁
modified:
--
As many rounds and reps as possible in 8 minutes of:
7 + 7 single-arm DB hang power snatches @ 15 kg
14 DB squat curls @ 2, 7,5 kg
> 4 rounds
--
Peace.
08 min - 15 DU - 10 hang power snatches: 20kg
5 rounds
Intermediate scale
3 complete rounds.
4th round 15 double unders. 5 snatch
Rx= 4rds+21 DUs
5 rounds
75lb hang power clean
5 rounds + 40 reps in 8 minutes of:
40 Single unders
10 hang power snatches, 65#
75 lbs
345 reps
Limit length of rests. You can push through it, it’s only 8 minutes.
M/61/6’2”/188
77#
4+10+20
Reversed order by accident - Did snatches first, then Du
Reversed order by accident - Did snatches first, then Du
Rx 3r+43
Did the beginner option: 5 rounds of 40 single unders and 5 rounds of 10 hang power snatches(15#). Total time: 8min 10sec
M 53/195/6’
Scaled hang power snatch to #75
5+45.
As many rounds and reps as possible in 8 minutes of:
40 double-unders
10 hang power snatches
♂ 88 lb
completed 4 round + 5 hang power snatch
4 rds rx
5 rounds + 25 reps, RX
(275 reps RX)
4 rounds 15 double unders
Intermediate
As many rounds and reps as possible in 8 minutes of:
40 single-unders
10 hang power snatches- 45lbs
5 rounds + 40 single unders
Intermediate
5 rounds even
with DU and #50.5 lbs on BB
Rx, 3+20/-
4 rounds, 35reps
Rx except for 55# snatches
4 rounds
40 singles
10 hang snatches 55#
5 rounds + 40 singles
I had to put the bar down once on rounds 3 and 5 - grip was taxed.
Beginer
7 full rounds with only bar (20kg)
4 rounds, subbed 120 singles and 65lbs
Did the beginner version.
5x rounds completed. Hit the timer while doing hang power snatches on round 6 so I went ahead and finished the round.
M/37/71"/221#
tiempos de ronda
R1 | 01:17 |
R2 | 02:23 | +66 s
R3 | 02:21 | -2 s
R4 | 01:49 | -32 s
Ø 01:57
Tiempo restante: 00:10
many rounds and reps as possible in 8 minutes of:
40 double-unders
10 hang power snatches
♂ 95 lb
My Training on Wednesday, January 31 in the afternoon.
As Many Rounds and Reps As Possible in 8 minutes of:
40 Single Unders
10 Hang Power Snatches 77 lb
I completed 3 Rounds + 40 Single Unders
https://youtu.be/hATPTsC6s2E
8’ AMRAP
15 Double unders
10 power snatch 45lb
5 rounds + 15 DU
Beginner: 6 rds, after long hiatus.
5+12rx
Scaled
8:00 AMRAP
13 DU, 10 Hang Power Clean @ 96lbs
3 Rounds, 10 DU
M/55/217
As many rounds and reps as possible in 8 minutes of:
40 singles x4 rounds
10 hang power snatches X 4 rounds
♂ 95 lb
6 rounds
260 reps rx.
Hello! M19/167lbs/5’10
Results:
Intermediate option with single rope:
5 rounds
Rant:
Holy Shxt, that’s exhausting. Calves are sore, and I’m sweating a lil bit. Feeling interesting from yesterday, but today went ok. I feel like I can do more weight, I just don’t train endurance on 95lbs. I’ll try incorporating some endurance sets into my routine.
Rx’d: 5 rds
Good work bro!
6+37 - Beginner+
Upped weight to 65#
Rx- 6 rds +8 reps
Good job
Great performance as usual!
M/ 94 kg / 30 y
RX: 5 rounds
Same! Good job
5 rounds plus 40 dubs rx
fineshed 6th round after time.
Good job!
5 rounds rx
Nice!
5 rounds + 50. 100 singles, 6×2 single arm HPC 35#.
Intermediate
15 DU/10 HPS @ 75lbs
9 rounds even
Still some fast movin Steve!
Rx
4 rounds
Rx women's 65#
4+45
5+46 Rx
Good work!
Alternating single DB hang snatch @ 50 lbs x 12 reps
7 rounds + 14
Intermediate
8+15 Rds
Missed read the workout, I did snatches from the floor
Nice job!
5+25 at 75lb.
Rx'd 6R + 40 + 3
I guess we are now putting credentials in these posts.
*Dad
*Former D1 Football
*NOT a 2023 Quarterfinalist
*Cannot resist middle fingers on my fists
Good work!
Well done!
Rx’d
5 + 8
hang snatches were unbroken
Dubs, don’t wanna talk about them lol
Solid
Good work!
M/49/6'2"/185#
Women's rx'd 65#
6 rds + 11
Nicely done!
10 rounds + 24 DU 💪🏻🚀
Goddam
Wow!
30 double-unders
10x 60lb hang power snatches
4 rounds + 30 DU + 1 snatch = 150 DUs + 41 snatches (191)
Sets unbroken except rd.2 (DU trip 11/19, snatch 8/2) and rd.4 (snatch 7/3) - if not for snatches I'd finish 5
5+40
#75 40 singles
M/50/230
Scaled to: 40 SU, 10 HPS@75#
5+47
*unbroken HPS
M- 52 / 5'7 / 210
Intermediate
4 rounds and felt I should have done better
taught my h.s, strength training class, and then did a repeat.
4 rounds +32 du, oh well
Beginner option 5-rds + 40 SU's & 5 HPS
6+9 @35# and 15 dubs per round
no peeing which is the real victory here!
Wait wut
Beginner
F-40
6+ 48
Rx
7 + 31
M/33/175
2023 Quarterfinalist
Great job!
27yo/ 23 weeks preg
55#
30# lbs for dubs
3+14
👏🏼
Beginner
5 sets
Completed following 240130. Went Intermediate knowing my DU limitations. That weight would have been challenging to not drop the bar in the later rounds.
7 R even.
Had 10s to spare but couldn’t pick the rope back up. Got a case of the trips in rounds 5&6 otherwise all unbroken. Holy grip and feet cramps.
Nice work!
5+17
i rested too much
45 yrs old
Intermediate
5 rds
Had to make a choice - double SU reps at Rx level or intermediate DUs. Chose the later to force more DU work. Not sure I could have given more today seeing how sore I am from yesterday's midline beating.
That’s solid work bro
M-32 5rnds @95# and 45sec of single unders.
Scaled to
40 su
65# hps
5 rnds plus 22 su
m/53/175
Good job Mike
4+46 at 40kg
M/50-54 🎅🏻
Intermediate
4 rnds
Globo wod: dumbbell sub is single dumbbell hang power snatches 6 left then 6 right 35/50 lb dumbbell. (Intermediate 25/35lb db, scaled 15/20lb db). If a jump rope isn't available sub either jump double taps or tuck jumps.
Champions Club Scaling Notes
RANT
Nothing to rant about
TARGET AUDIENCE
Somebody that can do 40 consecutive double unders on command no matter how fatigued, absentminded, unmotivated, or disorientated, and also can't tell the difference in difficulty between a 95-lb. hang power snatch and a 1.5-pood kb swing.
SHORT MEDIUM LONG
LIGHT
MEDIUM x
HEAVY
SPEED SCALE
AMRAP in 8 minutes of:
20 box jumps (touch-and-go)
10 kb swings
COORDINATION SCALE
As is, extend out to 20 minutes and lower the intensity bigtime
NEW TO CROSSFIT SCALE
Ask yourself: when is the last time my calves were sore? If you can't remember when, then you really need to be careful on volume of this kind of springy jumping. And hang power snatches, as I ranted about yesterday, can do a number on the hamstrings as well. I might try this:
4 rounds of:
Run 200 meters
15 box jumps (step-down)
10 hang snatches