9.24.2018

CrossFit Silos – CrossFit

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Warm-up

Metcon (No Measure)

4RDS NOT FOR TIME

Row 250m

10 per leg Kettlebell Dead Bug (44/25)

Kettlebell Dead Bug Movement Demo: https://youtu.be/pXcG0IH2Nkg

Weightlifting

This is not meant to be done heavy- it is programmed as a warmup for randy. Avoid burning your shoulders out.

Snatch Pull-Snatch-Snatch Balance

3 sets:

1 Snatch Pull

2 Snatch

1 Snatch Balance

then….

3 sets:

1 Snatch Pull

1 Snatch

1 Snatch Balance

Work up in weight as you go. Record your heaviest 1×3
Stay light and work on precision

Benchmark/Re-Test

There is a 7 min time cap- scale accordingly. If you don’t complete 75 reps in 7 mins or less it is not considered Rx

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Ladies use 55lb for Rx

Cash Out

Cash Out: 5 min 50 G20 (45/25) (Time)

5 minute running clock:

50 ground to overhead* (45/25)

5/3 Plyo pushups after every drop

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