Crossfit Garage – CrossFit
Warm-up (No Measure)
EMOM X 9
Minute 1: 8 Straight Leg DL
Minute 2: 6 Scap Pull-ups + 8 Bent Over Rows
Minute 3: 3 Inchworm-to-Plank
Review Deadlift, Into..
1×5 Tempo DL (2121)
1×3 Tempo DL (2121)
1×2 DL
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.
shoot for 5min (+/- 2:00)
Randy Altered (Time)
Randy Altered
RX
75 x Power Snatch at 55% 1RM
Rx+
75 x Power Snatch at 65% 1RM
Fast and light
shoot for 5min (+/- 2:00)
Weightlifting
Deadlift (3×3)
*3+ on final set
building ~70-90%
Take the rest of class to do this well (slow down)
Cool Down
roll your lower back and more, plus stretch before leaving