Blackbird CrossFit – CrossFit

Strength

Snatch (2-2-2-2-2)

Metcon

Randy (Time)

For Time:

75 Power Snatches, 75# / 55#
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.

Scaled Version

Metcon (Time)

For Time:

50 Power Snatches (45/35#)

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

20 Jumping Jacks

10 PVC Pass Throughs

5 Yoga Push-ups

5 Thoracic Rotations / side

5 Air Squats

10 Jumping Jacks

10 PVC Pass Throughs

5 Push-ups

5 Push-up T’s / side

5 Air Squats

10 Jumping Jacks

10 PVC Pass Throughs

5 Burpees

5 Windmills / side

5 Air Squats

SPECIFIC WARM-UP

5 Down and Finish

5 Elbows High and Outside

5 Muscle Snatch

5 Hang Power Snatch

5 Power Snatch

Cool Down

Warm-up (No Measure)

ACCUMULATE:

1:00 Cat Cow

1:00 Wrist and forearm stretch on floor