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
Joint Strike CrossFit 