CROSSFIT BRACKNELL – CrossFit
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.
INTENDED STIMULUS
Complete the workout between 6:00-10:00.
Shoot for quick touch-and-go sets of 10+.
Rest less than :05 between sets. A deep breath or 2 and then back on the bar.
Head down and go!
Power Snatch (Post-workout:
EMOM 8:
1 power snatch
– Build to a heavy single.)
OPEN GYM
If doing Open Gym, no need to do Post Wod in class.
Snatch (On a 20:00 clock:
Build to a 1-rep max snatch)
Welcome to the final week of this lifting cycle!
Today, build up to around 80% and then take 20:00 to find a 1-rep max snatch.
If performing the class workout, perform your 1-rep max before class and perform 1 snatch pull during the skill work.
Rest as needed between sets.
Metcon (No Measure)
3 sets:
20 sandbag lunges (70/100 lb)
25 GHD sit-ups
:30 goblet squat hold at parallel (light)
– Rest 1:00-2:00 between sets.
In Accessory – I: Use a weight for the sandbag lunges with which you can perform all 20 reps unbroken. If you do not have a sandbag, use a D-ball or a pair of DBs. Use a KB or a DB for the goblet squat hold.