S/S/S:

3 Position Clean & Jerk (hang, right above knee, floor)*

5×1

*Only one Jerk per cycle

As Heavy As Possible

Just as it says, go as heavy as possible per lift. Find a manageable weight for your first attempt, then jump up from there

WOD:

“Randy”

For Time:

75 Power Snatch 75/45

pic courtesy of CrossFit HQ.

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7, 2008 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

REMEMBER:  Although we want intensity, if weight needs to be lowered to keep proper form, do so.  Doing bad form on numerous reps just to say you went RX’d is about as smart as banging your head into a wall.  Both will land you on the injured list.  Injured = no workout = sad face = not getting fitter = frustration

Scaling Options:

Decrease to a manageable load

X-tra:

Strict HSPU work for 10 min

Goal – perfect form and as many unbroken as possible

Pigeon Pose – 2x 1 min per side. Rotate leg every minute