Randy

Randy

Metabolic CrossFit – CrossFit

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Randy (Time)

For Time:

75 Power Snatches, 75#
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.
To learn more about Randy click here

Warm-up (No Measure)

25′ Duck Walk

25′ Spidermans

50′ Active Samson

5 Push-up to Down Dog

:15/side Side Lunges

10 Air Squats

:30 Warrior Pose

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Burgener Warmup

5 Reps Each with PVC:

1. Down and Up

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Land

5. Snatch Drop

6. Hang Power Snatch

10 PVC Pass Throughs

10 PVC Around the Worlds

10 PVC OHS (Wall Therapy)

Power Snatch (1×1)

15 minutes to build to a heavy power snatch

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