Randy

Santiam CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Sets:

10 Leg Swings (Across Body)

20 Jumping Jacks

10 Leg Swings (Up & Back)

20 Toe Touch + Jump

Part B –

3 Sets:

10 Snatch Grip Bent Over Rows (Barbell)

• Focus on flat back and loose bend in the knees.

5 Burpee Over Bar

10 Behind the Neck Snatch Grip Push Press

• Focus on punching bar to sky and keeping the arms locked out overhead.

5 Burpee Over Bar

Accessory

Metcon (Weight)

Pre-Workout:

Build to a heavy hang power snatch + power snatch

Workout

Randy (Time)

For Time:

75 Power Snatches, 75# / 55#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
– LEVEL 2 –

For Time:

75 Power Snatch (55/45#)

– LEVEL 1 –

For Time:

50 Power Snatch (45/35#)

Stretching

Metcon (No Measure)

Accumulate:

1:00 Seated Reach Stretch

1:00 Foam Roll Upper Back

Extra Work

Metcon (Weight)

– STRENGTH 1 –

EMOM 15

1 Hang Squat Clean + 1 Front Squat

Metcon (Weight)

– STRENGTH 2 –

12 Sets For Load:

3 Back Squats

– Rest 1:00 between sets

– Use 60-75% of your 1-rep max

Metcon (Distance)

– ENGINE 1 –

On a 30:00 Clock For Distance:

Run

Metcon (No Measure)

– SKILL 2 –

EMOM 10

2 Wall Walks

– Move slowly through both reps, no sliding down the wall.