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Mayhem Daily Wod - 21812
M60
@0:00
“Randy”
75 Power Snatches (75/55)
@8:00
Snap-chill
25 Power Snatches (155/105)
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For Time8 Deadlifts (155/105 lb)7 Cleans (155/105 lb)6 Snatches (155/105 lb)8 Pull-Ups7 Chest-to-Bar Pull-Ups6 Bar Muscle-Ups6 Deadlifts (155/105 lb)5 Cleans (155/105 lb)4 Snatches (155/105 lb)6 Pull-Ups5 Chest-to-Bar Pull-Ups4 Bar Muscle-Ups4 Deadlifts (155/105 lb)3 Cleans (155/105 lb)2 Snatches (155/105 lb)4 Pull-Ups3 Chest-to-Bar Pull-Ups2 Bar Muscle-Ups
For Time
8 Deadlifts (155/105 lb)
7 Cleans (155/105 lb)
6 Snatches (155/105 lb)
8 Pull-Ups
7 Chest-to-Bar Pull-Ups
6 Bar Muscle-Ups
6 Deadlifts (155/105 lb)
5 Cleans (155/105 lb)
4 Snatches (155/105 lb)
6 Pull-Ups
5 Chest-to-Bar Pull-Ups
4 Bar Muscle-Ups
4 Deadlifts (155/105 lb)
3 Cleans (155/105 lb)
2 Snatches (155/105 lb)
4 Pull-Ups
3 Chest-to-Bar Pull-Ups
2 Bar Muscle-Ups
Wednesday 240410
Randy
For time:
75 power snatches
♀ 55 lb
♂ 75 lb
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Today's workout is in honor of Randy Simmons, 51, a 27-year LAPD veteran and SWAT team member who was killed Feb. 7, 2008, in the line of duty. He is survived by his wife, Lisa; son, Matthew; and daughter, Gabrielle.
Scaling:
Today’s Hero workout is a sprint. The loading should feel light (very light for some). Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 8 minutes. Athletes who are less familiar with Olympic lifting should take time to drill the mechanics of the snatch and reduce the load and reps.
Intermediate option:
Same as Rx’d
Beginner option:
For time:
50 power snatches
♀ 15-35 lb
♂ 25-45 lb
Resources:
The Power Snatch
Jonne Koski Sets Randy Record at the 2015 Regionals
Visit CrossFit Hero and Tribute Workouts to see the six newest CrossFit Hero workouts: Triple Deuce, TPT9000, Garbo, McCartney, Wesley, and Hammy.
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Featured photo:
Photo: 2024 CrossFit for Health Summit in Austin, Texas
Mayhem Daily Wod - 21924
Compete:
30/24 Calorie Row
30 Power Snatches (155/105)
30/24 Calorie Row
-Rest 5:00-
60/48 Calorie Row
15 Power Snatches (155/105)
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Mayhem Daily Wod - 21726
M60:
For Time:
3-6-9-12-9-6-3
Power Clean and Jerk (155/105)
Burpee Box Jump Over (24”/20”)
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