Warmup:
10 Kickers per leg
10 Bow2Bends
10 Squat2Stands
10 Alt Toe Touch
10 Thoracic High Fives
10 Pushup2Downward Dog
10 Over & Backs
Burgener Warmup – (video courtesy of the CrossFit Weightlifting Certification team. Two angles of Sage Mertz hitting the Burgener Warmup. Complete 3 reps at each position.
S/S/S:
Every 2 Min for 10 Min, complete…
3-Position Power Snatch (High Hang, Above Knee, Floor)
*Add weight every round
Video courtesy of Train FTW. Have a little fun with this 3-Position Power Snatch Complex. Every round, stand up with the weight with a Snatch grip, then perform 1 High Hang Power Snatch (bar even with where the pockets of your pants would be), hold onto the bar and hit a Hang Power Snatch (anywhere from above the knee to High Hang position), still hold onto the bar, bring it to the ground and hit 1 Power Snatch from the floor. Goal is to climb in weight, but go by feel. If today is a day you need practice on technique, focus on that rather than going heavy.
WOD:
Pic courtesy of CrossFit HQ.
“Randy”
For Time:
75 Power Snatches (75/55)
Compare to 20180108
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. Go for big chunks, but do NOT let your back round over as you come down with the weight. The weight will feel light, but if your form goes south, you can really tax that low back in a bad way.
Scaling Options:
Bar weight -> 65/45 -> as needed
Cool Down:
Puppy Dog Pose using a chair – 1 Min
Video courtesy of Vintage CrossFit. Demo of Puppy Dog pose using a chair.
Joint Strike CrossFit 