10 Kickers per leg
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
Snatch Pull + Power Snatch + Overhead Squat
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.
75 Power Snatches (75/55)
Compare to 20200619
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.
Bar weight -> 65/45 -> as needed
Puppy Dog Pose – 1 Min
Video courtesy of Vintage CrossFit