PFC CrossFit – CrossFit

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.
– INTERMEDIATE –

For time:

75 power snatches (45/55 lb)

– BEGINNER –

For time:

50 power snatches (35/45 lb)

General Warm-up (No Measure)

2 sets:

:30 PVC good mornings

:30 PVC overhead lunges

:30 PVC pass throughs

:30 jump rope

– Rest :10-:15 between movements.

1 set:

10 alternating scorpion stretches

10 PVC overhead squats

10 scap pull-ups

10 PVC overhead squats

– Hold the bottom of each squat for :01.

Stretching (Checkmark)

1 set:

1:00 foot lacrosse ball mash/side

1:00 foam roll lower back

Work Your Weakness

Strength I (Weight)

EMOM 15:

Min. 1-5 | 3 front squats

Min. 6-10 | 2 front squats

Min. 11-15 | 1 front squat

– Add load each minute.
Record the heaviest load lifted.

Strength II (4 Rounds for time)

4 sets:

200-m KB farmers carry (53/70 lb)

– Rest 2:00 between sets.

– Use two KBs.

Skill I (2 Rounds for weight)

Every :30 x 15 sets:

1 hang squat snatch (50-60%)

– Use the same load across.

… directly into…

Every :30 x 15 sets:

1 squat snatch (60-70%)

– Use the same load across.

Skill II (Time)

10 sets:

8/10-calorie row

8/10-calorie C2 bike

– Rest 1:30 between sets.

Stamina II (Distance)

15 sets:

1:00 slow jog

1:00 run

– No rest between changes in pace.