CrossFit – Tue, Jun 20

Westshore CrossFit – CrossFit

Warm-up

On 11 Min Clock: (No Measure)

2 sets each:

:30 PVC good mornings

:30 PVC overhead lunges

:30 PVC pass throughs

:30 jump rope

– Rest :10-:15 between movements.

10 alternating scorpion stretches

10 PVC overhead squats

10 scap pull-ups

10 PVC overhead squats

– Hold the bottom of each squat for :01.

WOD Prep

On a 9:00 clock:

10 snatches (light)

8 snatches (light-to-moderate)

7 snatches (moderate)

10 snatches (workout weight)

– Rest 1:00-1:30 between sets.

BenchMark WOD

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.
SX:

For time:

75 power snatches (45/55 lb)

Cool Down

2 sets:

1:00 foot lacrosse ball mash/side

1:00 foam roll lower back

1:00 double forearm stretch