CrossFit Ballwin – CrossFit

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Randy

Warm-up

1 Minute

PVC Straight Legs Swings*

Active Samsons

45 Seconds

PVC Pass Throughs

Mountain Climbers

30 Seconds

PVC Overhead Squats

Walkouts

*30 Seconds Right Leg Swings, 30 Seconds Left Leg Swings

Modified Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Strength & Skill

Hang Power Snatch:

1. Short Arms

2. Elbows High

3. Move Prep

Power Snatch:

1. Pockets: Bend Vs. Press

2. Move Prep

Weightlifting

On the Minute x 10:

1 Hang Power Snatch + 1 Power Snatch

Power Snatch Complex 1 (1 complex ever min for 10 minutes )

1 Hang Power Snatch + 1 Power Snatch

Metcon

Athletes could cycle weight for 25-30 repetitions unbroken when fresh.

Here’s a short video on Randy and his legacy. Watch for your “WHY”:

https://youtu.be/5R7VNn1S6hA

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