Increase weight ea set

Less sets should translate to higher weight used per set.  Try using the highest weight you used in 5X5 week by your second set.




For Time:

75 power snatches (75/55)


Pic courtesy of CrossFit HQ.  Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7, 2013 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

Start your week off with a Hero WOD!  This is meant to be fast, but don’t turn it into rounding your back and stiff-leg-deadlifting the weight each rep.  Use proper positioning and hip extension!

Scaling Options:

Bar weight -> As needed


Beginners, do hang power snatch


Cool Down:

Hang from rings – 2 min


Roll out low back

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