Workout 21514

Created: September 11, 2026

Description:

Andi
For time:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats

♀ 45-lb barbell
♂ 65-lb barbell
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:
View the CrossFit map

Number of Times Completed: 0