20220926

Warmup:

10 Kickers per leg

10 Bow2Bends

10 Squat2Stands

10 Alt Toe Touch

10 Thoracic High Fives

10 Pushup2Downward Dog

10 Over & Backs

Barbell Warmup: With an empty bar and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, Behind the Neck Push Jerk, Hang Power Snatch, Snatch Pull, Power Snatch, OHS

S/S/S:

Snatch Pull + Power Snatch + Overhead Squat

4@65%

4@70%

3@75%

Sets start every 4 min

% Based off 11Aug 1RM

Video courtesy of Mindset & Weightlifting By Mona.

Third go of our new Snatch Complex.  %s stay the same, but the rep count goes up, so time for each set goes up to 4 min.  Again, make sure the bar comes to a complete stop between the Snatch Pull and Power Snatch.  Want to make sure we set up in the proper position prior to hitting that Power Snatch.

WOD:

“Randy”

For Time:

75 Power Snatches (75/55)

Compare to 20200619

Randy

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.  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 – 1 Min

Video courtesy of Vintage CrossFit

 

Foam roll – 30 passes on T-Spine

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