CrossFit Benchmark - "Randy" January 16/17
Randy
CrossFit HQ creates Hero WOD’s to honour those from all over the globe who have given their life in the line of duty whilst protecting others. Today we're honouring Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 7, 2008 in the line of duty. Simmons was a husband and father of two children.
Benchmark WOD
In a blog post last week, we talked about keeping track. This is one of those WOD's you should be keeping track of. A benchmark WOD. Write down your time, the weight you used and how you felt, that way next time Randy comes up, you can test your progress.
Monday January 16th 2017
Focus: 20 minutes
SNATCH PULL5-5-5-3-3-350%-60%-70%-80%-90%-90%POWER SNATCH6 min EMOM5 Power Snatch Empty bar, 65/45, 75/55.
Workout Of the Day:
Benchmark "Randy"For time;75 Power Snatch 75/55 .Lvl 4 Comp .Lvl 2 Fitness .Lvl 1 Technique .
Cash Out:
T- Spine mobility ( KB & Foam roller)Shoulder Mob ( Lats, and OH).Check back each night at 8pm for the next days WOD
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