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Components

Snatch

Randy

Settings

Workout

Thursday

Warm-up

Hold it together (No Measure)

2X
:30 D ball hold
:10 Rest
:30 Hollow rock hold
:10 Rest

Metcon (No Measure)

2X
30 Air squats
10 Pass throughs
30 OHS(PVC)

Weightlifting

Snatch (15 minutes to hit a heavy single)

Snatch

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.

*Every time you break 5 Box jumps 30/24

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, October 18, 2018

Male Clients

1

Anthony
Hodges

5:00AM CrossFit

1 x 1 @ 205 lbs

Failed 215 2X

2

Dan
Cayce

6:00PM CrossFit

1 x 1 @ 165 lbs

5# off all time pr, had 170 balanced overhead in full squat but l...

2

Will
Douglas

12:00PM CrossFit

1 x 1 @ 165 lbs

Wide ugly squat tho

3

Colin
Van Antwerp

6:00PM CrossFit

1 x 1 @ 155 lbs

First Max on Snatch

3

Jamie
Jones

6:00PM CrossFit

1 x 1 @ 155 lbs

:)

4

Brandon
Reid

6:00AM CrossFit

1 x 1 @ 135 lbs

4

Mark
Mayfield

12:00PM CrossFit

1 x 1 @ 135 lbs

Power

5

Jim
Welch

5:00PM CrossFit

1 x 1 @ 105 lbs

Power

6

Andrew
Komoroski

6:00AM CrossFit

5 x 1 @ 75 lbs

6

Mark
Devaughn

5:00AM CrossFit

1 x 1 @ 75 lbs

Female Clients

1

Antoinette
Williams

8:00AM Open gym

1 x 1 @ 155 lbs

No fails, no belt... Smooth

2

Kristina
Stapleton

8:00AM Open gym

1 x 1 @ 105 lbs

match...attempted 110 3x

3

Lauren
Muehling

6:00AM CrossFit

1 x 1 @ 95 lbs

4

Joanna
Beatrice

5:00AM CrossFit

4 x 1 @ 35 lbs

5

jamie
herron

6:00AM CrossFit

1 x 1 @ 25 lbs