Monday, August 13th

A.

STRENGTH:

Every 90 Seconds for 8 Sets:

Power Snatch

Build to a Heavy Single for the Day

B.

METCON:

For Time: 

"Randy" 75 Power Snatches (75/55)

C.

MIDLINE:

Tabata Plank on Elbows

Two parter today on the barbell focusing on dialing in the power snatch. Athletes will first build to a heavy single power snatch. “Heavy’ is relative for the day and prioritizes mechanics over load. Carrying over this power snatch practice into “Randy”, a CrossFit Hero workout named after Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6, 2008 in the line of duty. This is completed at a very light weight, something athletes are capable of completing 30+ repetitions unbroken when fresh.

Good technique from the start sets of the tone for “Randy”. Although the weight is light and athletes can get away with muscling their way through the first half, that will quickly catch up with them on the back half of this high-rep workout. Using the legs while keeping the arms straight and relaxed allows for the upper body to have gas in the tank for the last 25-30 reps. Breakup strategy will be athlete dependent. Some athletes may be able to complete big sets. Some may require more breaks. Some may even be able to go unbroken. 

Here are a few options to think through for athletes who know they will need several breaks on the barbell:

21-18-15-12-9

5 Sets of 15

5 Sets of 10, 8-8-7