Week 1 Workout
Double-under / Power snatch
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lbs / 35kg)
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.
- Jump rope
- Barbell (configured for 75lbs / 35kg)
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.
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (55lbs / 25kg)
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.
- Jump rope
- Barbell (configured for 55lbs / 25kg)
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.
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lbs / 35kg)
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.
- Jump rope
- Barbell (configured for 75lbs / 35kg)
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.
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lbs / 35kg)
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.
- Jump rope
- Barbell (configured for 75lbs / 35kg)
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.
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (65lbs / 30kg)
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.
- Jump rope
- Barbell (configured for 65lbs / 30kg)
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.
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (65lbs / 30kg)
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.
- Jump rope
- Barbell (configured for 65lbs / 30kg)
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.
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (55lbs / 25kg)
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.
- Jump rope
- Barbell (configured for 55lbs / 25kg)
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.
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (55lbs / 25kg)
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.
- Jump rope
- Barbell (configured for 55lbs / 25kg)
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.
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (45lbs / 20kg)
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.
- Jump rope
- Barbell (configured for 45lbs / 20kg)
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.
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (45lbs / 20kg)
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.
- Jump rope
- Barbell (configured for 45lbs / 20kg)
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.
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Find a participating affiliate near you.Learn more about competing anywhere.
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.
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Posted at 12:15 PM PDT on August 2, 20114 rounds plus 24 double unders Rx at eastvalleycrossfit
Posted at 5:07 AM PDT on May 2, 2011Add comment here
Posted at 8:12 AM PDT on April 29, 2011So I have 2 score submissions for WOD 11.1. My public page show's that the first score is valid although both of my scores are reflected. My 2nd score is currently displayed on the Leaderboard but reads "Not Valid" on my profile. Is this glitch that I shouldn't be concerned about or do I need to resubmit my scores? AND if so, how do I go about resubmitting them? PLEASE respond. Thank you!
Posted at 4:17 AM PDT on April 28, 20114 rounds + 30 double unders + 5 snatches Rx @ Crossfit Temecula South
Posted at 1:35 PM PDT on April 27, 2011I did post my wod 1 in time with a videolink. My score was on the board but now it´s missing!?
Posted at 10:15 AM PDT on April 12, 2011Any idea where it is?
I did WOD 11.1 twice and I want the second one to count. The video is linked to my score but it reads "not validated". Is this something I need to take care of or is this something on the other end. I am nervous and am looking for an answer so my scores are counted. I did 6 rounds plus 30 double unders plus10 snatches
Posted at 1:34 PM PDT on April 8, 2011