Annie With a Twist
In 15 minutes:
For time:
50-40-30-20-10
Double-unders
25-20-15-10-5
Toes-to-bars
*Complete 3 snatches after each round
Then, in the remaining time, work up to a heavy snatch.
♀ 95 lb
♂ 135 lb
Post time and load in comments.
Scaling:
Try to relax on the double-unders. If needed, build in planned breaks on the sets of 50 and 40 double-unders to prevent shoulder fatigue and moderate your heart rate. If you get caught tripping up, take a second to relax and reset. For the toes-to-bars, pick a number you can repeat under fatigue with a quick break. The snatches should be a weight you can touch and go all 3 reps, but we recommend singles. This should be a weight you can power snatch. Focus on smooth, efficient reps, then get right back to your jump rope.
Once you finish the workout, don't rush to add weight to the barbell. Take a few deep breaths to recover and bring your heart rate down as you start building. Focus on perfect form for each rep and a big leg drive since you will be fatigued from the prior work. The goal is to finish the first part in 10 minutes to give you at least 5 minutes to hit a few lifts building in weight.
Intermediate option:
In 15 minutes:
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
*Complete 3 snatches after each round
Then, in the remaining time, work up to a heavy snatch.
♀ 65 lb
♂ 95 lb
Beginner option:
In 15 minutes:
For time:
80-60-40-20
Single-unders
20-15-10-5
Sit-ups
*Complete 3 snatches after each round
Then, in the remaining time, work up to a heavy snatch.
♀ 35 lb
♂ 45 lb
Coaching cues: In the double-under, flick the wrist down toward the ground on each jump. If you bring the wrist up while you jump up, you make the rope shorter and there is a greater chance of missing the rep. You jump up while the wrist and arms go down.
Resources:
The Double-Under
The AbMat Sit-Up
The Power Snatch
The Power of Progression, Part 4: Using Progression
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Comments on 240925
82 Comments
M/54 👨🏻🦳
Intermediate. SU:DU 2:1
15:00
9:33
strict T2B
15-15-10-10-5
& 110lb snatch
50-40-30-20-10 DUs & 75lbs snatches for the workout part. Didn’t have a rig to do Kipping T2B on had to do them strict.
95-105-115 (failed 3x)-110 (sloppy)-110 nailed it
9’25’’ I do random CrossFit.com workout when I’m in open gym sessions from times to times
8:38, used 95lb
M56/150
50-40-30-20-10 jump/dub-taps
25-20-15-10-5 T2B
3 power cleans in between @115#
9:29
9:59 w/ 115-lbs. - 205-lbs Snatch
M/45/140lb
10:14 w/ 140lb max snatch in remaining time
*Scaled to DUs + T2B + 95lb snatch in timed workout
*finished with about 2:30 left, hit 155lbs, 165lbs snatches
11:27 Rx
150-165-170
M/46/215
Rx
9:12
185#
good work ya’ll
Intermediate, 12:15, hang knee raise, 75# snatch, double unders
1 Rep snatch 115#
2x reps on single unders, T2B and snatch breaks as is
Only completed 185lbs because I spent all the time trying to complete 205lbs.
Subbed L sit lifts from dip bars for TTB. Used 50lb DB and alternated snatches x4 reps each round.
7:50
still working through hand/grip issues so no snatches after.
11:30
used 95lbs for snatches and did muscle snatches. (Currently not squatting because knee injury)
worked up to 125 muscle snatch with remaining time.
My Training on Wednesday afternoon, September 25.
Annie With a Twist
In 15 minutes:
For time:
50-40-30-20-10
Single Unders
25-20-15-10-5
Toes To Bars
*Complete 3 snatches after each round
I completed the WOD in 15:27 minutes.
https://youtu.be/omAJ51Z_Uwk
Single unders, knee raisees, 65# snatches 8:20 worked up to 80# snatch
On Rx workout
50-40-30-20-10 D.U.
25-20-15-10-5 T2B
2 Snatch 135lb last Round of 10/5
No time for RP of Snatch
6:48 Rx
Snatch: 185lbs.
Fantastic job!
Wicked fast and heavy, awesome!
Time: 9:03
Load: 205
Awesome!
Dang, great job and a heavy snatch!
Beginner: 65-85-95lb power snatch
11:08 Rx at 75#
max = 75# since nobody else was home to safely spot a heavier weight
Intermediate'ish
100-80-60-40-20 SUs
50-40-30-20-10 Butterfly AbMat situps
95# for the PS
12:12
105-115-125# PS in remaining time.
Had to choose TTB or Snatch - elbows and shoulders weren't going to do both today. I'd still be working on this if I did Dubs hence double singles. I did practice Dubs before and after though.
Nice job & getting in DU practice too!
Solid work
Part 1: 11:39 rx 95lb
Part 2: 105 115 failed 120
Well done!
Matt
Intermediate
15:27
strung 7-12 du most of time
situps unbroken
95#
Holly
Intermediate
13:40
65#
Rx’d:
Part 1: 12:21
Part 2: 140-145-150
M/ 68”/ 41y/ 170lbs
Good time & nice weight on the snatch
Great job bro!
63” 170lb
Scaled
For Time:
50-40-30-20-10
Doubleunders
25-20-15-10-5
Toes to Bar
3 Snatches after each round @ 95lb
Score:
15:07
Good job!
As rx’d, 12:46. 150 for heavy snatch.
Dubs went pretty well today – unbroken on the rounds of 30 and 10. Some flubs on the others, but mostly big sets. Toes to bar broke: 10-8-7 / 10-6-4 / 10-5 / 6-4 / 5. Singles on the snatches. Didn’t have much time to recover for the heavy snatch, but pretty pleased. Hit 145 and then 150, and then ran out of time. Probably should have gone 155. After the WOD, I tried 155 – missed the first (barely), but got it on the second try. Then put 160 on and that was not going anywhere today.
51m/5'10"/185
After heavy deads.
Nice job, Chris!
Nice work; 160 next time!
Great job Mel!
10:06 RX
175 Power Snatch
Great job!
Awesome!
Completed 2 rounds + 30 double unders and 1 Toes to Bar in 15 mins
Intermediate option, Max snatch 50kg; five round completed 14’..😅
Back squats 5-5-5-5-7
165-185-190-190-165#
Warmed up with power snatches to 5x75#, but didn't like the twinge in my side, so dropped them from the main workout
100-80-60-40-20 single unders
15-15-15-10-5 TTB, arms in straps
9:06
100 single under buyout
10:05
Good idea to heed the twinge, great job on the rest + bonus singles! With the back squats, that's a lot of work.
Good work Jim and great call dropping the PS if it didn't feel good!
100-80-60-40-20 singles
25-20-15-10-5-mix of TTB/KTC/V-ups
4 alt DBs snatches after each round-30# DB
10:42
Then practice w/ training bar-snatch form
Anyone have a good recommendation for barbells? The old one I'm using was bought at a flea market/ men's, which is fine for DLs & presses, but I think a less unwieldy one might be overdue for other lifts...
Take a look at Rogue.com. All are American-made bars, lots of options. I have the stainless steel Ohio bar. The knurling is a tad aggressive and thus great for deadlift but hard on the hands for cleans and snatches.
Thanks for the tip, Jim, I appreciate it! I took a look & their Bella bar seems like the women's equivalent & is highly rated.
Good work Favo! We just got a couple of Bella Bars for our HITT container, and the ladies that come out to Bulletproof have spoken highly of them. I personally have an Ohio bar at home like Jim!
Oh cool, thanks, Lincoln, always nice to have firsthand feedback & if those ladies are hitting your BP workouts, they're good judges of equipment that performs well! Appreciate the info!
Rx 8:58
max Snatch 165 (2 fails to get it, maybe could have done 170ish if one or two min more)
That's quick & still a great weight on snatch
Great job!
70#
M/49/6'2"/185#
Scaled/modified the T2bar to GHD situps and used 40# DxKB for the 3 snatches after each round the rest as rx'd
9:58
Heavy snatch
44# DxKB
49# DxKB
53# DxKB
53# DxKB ***not enough time left on the clock to strap a 2.5# plate to each KB so just got another rep in under the cap
Nice job, Stacey. That's a lotta GHDs.
Beginner option:
95- lbs
165 lb
Great work!
50/etc double unders, 25/etc toes to bar, 75-lbs snatches
max 105-lbs snatch
(snatched 85-lbs, 95-lbs, 100-lbs, 105-lbs, failed 110-lbs just before the bell)
Finished the last T2B at 9:55, just seconds short of finishing rounds by 10:00. I may have gotten 110 with one more attempt.
Good work, Arko
50-40-30
Double-unders
25-20-15
Toes-to-bars
135 145
9:33, 75 Kg.
Awesome!
Rx’d
9:59
185#
Fantastic!
Great work!
Terrific!
It‘s just one. When you finish the WOD in less than 15 Minutes, you work up to a Heavy Snatch in the remaining time.
It‘s just one. When you finish the WOD in less than 15 Minutes, you work up to a Heavy Snatch in the remaining time.
Intermediate:
10:00
Snatch singles @50kg
Post WOD
3’ max T2B: 35
Globo wod: if your pullup bar isnt conducive to kipping sub v-ups. No rope sub lateral hops over a small object, such as a 10lb or less dumbbell. Dumbbell sub for snatches are 4 alternating db snatches 35/50lb db. If you are using iron plates today work up to a load that you can bring down under control for the snatches, and perform low hang snatches if your plates aren't standard size.