Hero WOD: Randy
In honor of Randy Simmons, 51, a 27-year LAPD veteran and SWAT team member, killed in the line of duty on February 7, 2008.
For time: 75 power snatchesStart Randy with the timer
Free. Opens the workout in OpenWorkouts with a timer and score logging.
Loads
Rx
Men: 75 lb
Women: 55 lb
Scaled
Men: No official scaled version published on CrossFit.com. Reduce the load or reps, or use an easier variation of each movement.
Women: No official scaled version published on CrossFit.com. Reduce the load or reps, or use an easier variation of each movement.
Movements
- Power Snatch
Movement standards
Barbell from the floor to locked out overhead in one motion, received above parallel; stand to full extension.
Equipment
- Barbell
Coaching notes by goal
Bulking: Speed Under the Bar
Before: Snatch drills: high pulls, muscle snatches, 3 x 2 power snatches.
Pacing: Touch-and-go sets of 10-15 while the technique holds.
After: 3 x 8 snatch-grip RDLs.
Nutrition: Surplus (+300 kcal).
Maintaining: Sprint Barbell Cycling
Before: Burgener warm-up with an empty bar.
Pacing: Fast but crisp; planned sets of 15 with 10-second rests.
After: Wrist and shoulder mobility.
Nutrition: Maintenance.
Cutting: Short and Sharp
Before: PVC snatch drills.
Pacing: Quick singles if your back rounds. Stop the clock to reset if needed.
After: 12 min Zone 2.
Nutrition: Deficit.
Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.
Source: crossfit.com/benchmark/randy