Week 1 Workout

03.16.11 - 03.27.11

Double-under / Power snatch

Workout

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lbs / 35kg)

Description

Double-under
This is a standard double-under in which the rope passes twice for each jump. Only successful jumps are counted, not just attempts.

Power snatch
This power snatch is really a "ground to overhead anyhow." The key point is the range of motion between the start and end points. For a barbell loaded with full sized plates, the bottom is when the plates touch the ground. For a barbell loaded with smaller plates, the bottom is when the barbell passes fully below the knee cap. The overhead position is when knees and hips are fully extended, arms are locked out overhead and the bar is over or behind the heels. Make sure to come to full extension on every rep.

Required Equipment
  • Jump rope
  • Barbell (configured for 75lbs / 35kg)
Additional Notes

Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of completed rounds, plus the number of successful double-unders, plus the number of power snatches in the final round (if incomplete). For a downloadable PDF of the workout with a score card, click here.

Workout

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (55lbs / 25kg)

Description

Double-under
This is a standard double-under in which the rope passes twice for each jump. Only successful jumps are counted, not just attempts.

Power snatch
This power snatch is really a "ground to overhead anyhow." The key point is the range of motion between the start and end points. For a barbell loaded with full sized plates, the bottom is when the plates touch the ground. For a barbell loaded with smaller plates, the bottom is when the barbell passes fully below the knee cap. The overhead position is when knees and hips are fully extended, arms are locked out overhead and the bar is over or behind the heels. Make sure to come to full extension on every rep.

Required Equipment
  • Jump rope
  • Barbell (configured for 55lbs / 25kg)
Additional Notes

Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of completed rounds, plus the number of successful double-unders, plus the number of power snatches in the final round (if incomplete). For a downloadable PDF of the workout with a score card, click here.

Workout

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (55lbs / 25kg)

Description

Double-under
This is a standard double-under in which the rope passes twice for each jump. Only successful jumps are counted, not just attempts.

Power snatch
This power snatch is really a "ground to overhead anyhow." The key point is the range of motion between the start and end points. For a barbell loaded with full sized plates, the bottom is when the plates touch the ground. For a barbell loaded with smaller plates, the bottom is when the barbell passes fully below the knee cap. The overhead position is when knees and hips are fully extended, arms are locked out overhead and the bar is over or behind the heels. Make sure to come to full extension on every rep.

Required Equipment
  • Jump rope
  • Barbell (configured for 55lbs / 25kg)
Additional Notes

Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of completed rounds, plus the number of successful double-unders, plus the number of power snatches in the final round (if incomplete). For a downloadable PDF of the workout with a score card, click here.

Workout

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (55lbs / 25kg)

Description

Double-under
This is a standard double-under in which the rope passes twice for each jump. Only successful jumps are counted, not just attempts.

Power snatch
This power snatch is really a "ground to overhead anyhow." The key point is the range of motion between the start and end points. For a barbell loaded with full sized plates, the bottom is when the plates touch the ground. For a barbell loaded with smaller plates, the bottom is when the barbell passes fully below the knee cap. The overhead position is when knees and hips are fully extended, arms are locked out overhead and the bar is over or behind the heels. Make sure to come to full extension on every rep.

Required Equipment
  • Jump rope
  • Barbell (configured for 55lbs / 25kg)
Additional Notes

Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of completed rounds, plus the number of successful double-unders, plus the number of power snatches in the final round (if incomplete). For a downloadable PDF of the workout with a score card, click here.

Workout

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (45lbs / 20kg)

Description

Double-under
This is a standard double-under in which the rope passes twice for each jump. Only successful jumps are counted, not just attempts.

Power snatch
This power snatch is really a "ground to overhead anyhow." The key point is the range of motion between the start and end points. For a barbell loaded with full sized plates, the bottom is when the plates touch the ground. For a barbell loaded with smaller plates, the bottom is when the barbell passes fully below the knee cap. The overhead position is when knees and hips are fully extended, arms are locked out overhead and the bar is over or behind the heels. Make sure to come to full extension on every rep.

Required Equipment
  • Jump rope
  • Barbell (configured for 45lbs / 20kg)
Additional Notes

Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of completed rounds, plus the number of successful double-unders, plus the number of power snatches in the final round (if incomplete). For a downloadable PDF of the workout with a score card, click here.

Workout

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (45lbs / 20kg)

Description

Double-under
This is a standard double-under in which the rope passes twice for each jump. Only successful jumps are counted, not just attempts.

Power snatch
This power snatch is really a "ground to overhead anyhow." The key point is the range of motion between the start and end points. For a barbell loaded with full sized plates, the bottom is when the plates touch the ground. For a barbell loaded with smaller plates, the bottom is when the barbell passes fully below the knee cap. The overhead position is when knees and hips are fully extended, arms are locked out overhead and the bar is over or behind the heels. Make sure to come to full extension on every rep.

Required Equipment
  • Jump rope
  • Barbell (configured for 45lbs / 20kg)
Additional Notes

Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of completed rounds, plus the number of successful double-unders, plus the number of power snatches in the final round (if incomplete). For a downloadable PDF of the workout with a score card, click here.

Find a Participating Affiliate or Compete Anywhere

Find a venue that's hosting official workout sessions or work out on your own and tape yourself.

Submit your Score

Find a participating affiliate to train at or compete on your own and tape it. You can submit your score more than once if needed.

I have the same issue as the last few below. I attempted to submit my score before the deadline and continue to have no success. 4 rounds 30 DU and 13 power snatches

Posted at 5:43 PM PDT on March 27, 2011

I cannot submit my score. 4 rounds. Crossfit Energy.

Posted at 5:43 PM PDT on March 27, 2011

Same, as others. Can't seem to submit. 1 round, validated by CrossFit Deep Ellum

Posted at 5:33 PM PDT on March 27, 2011

I can not submit my score either -- 2rds plus 22 DU=112 reps Motor City Crossfit.

Posted at 5:29 PM PDT on March 27, 2011

it's deadline, i still can't submit my score 3 rounds +36 reps= 171 reps, hammer crossfit/ cash reynolds will validate this score.

Posted at 5:09 PM PDT on March 27, 2011

I cannot submit my score either! I got 4 rounds + 3 double unders. Jennifer L @ Crossfit Rancho Cucamonga

Posted at 5:07 PM PDT on March 27, 2011

i still cant submit my score.. I got 5 rounds and 14 double unders. Justus @ viking crossfit

Posted at 5:06 PM PDT on March 27, 2011

YO. Shira Meidav is on LAX CrossFit Team, but the site wont let her join. She's tried to contact your staff, and they said it'd be done, but .... it's not. We are hoping her score counts for our team.

Posted at 4:40 PM PDT on March 27, 2011

5 rounds, 30 double unders, 7 snatches

Posted at 4:37 PM PDT on March 27, 2011

2 rounds completed plus 30 double unders and 7 Power Snatch.
2 rds + 37 reps.

Posted at 4:32 PM PDT on March 27, 2011