CrossFit | 210203
Wednesday

210203

Workout of the Day

89

Randy
For time:

75 power snatches

♀ 55 lb. ♂ 75 lb.

Post time to comments.
Compare to 150506.


Scaling:
Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 8 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of the snatch and reduce the load and reps.

Intermediate Option:
Experienced athletes should attempt this workout as written, with an 8-minute timecap.

Beginner Option:
50 power snatches

15 lb. ♂22 lb.

The Power Snatch

1
Infinity Power Snatch
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Comments on 210203

90 Comments

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Clint Michael
March 31st, 2021 at 11:40 am
Commented on: 210203

6:18

had to use pair of 35# dumbbells

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Leonardo Silva
March 8th, 2021 at 11:51 pm
Commented on: 210203

7:40

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Manchild Manchild
March 8th, 2021 at 7:58 pm
Commented on: 210203

45# dumbbell


7:52

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Brian Prochaska
March 2nd, 2021 at 2:43 am
Commented on: 210203

4:17 rx at home


m/44/170

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Morgan Greene
March 1st, 2021 at 1:16 pm
Commented on: 210203

5:52

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Jeff Chalfant
February 24th, 2021 at 9:06 pm
Commented on: 210203

5:05 rx’d (muscle snatches until the last 3-4)

15-14-13-12-11-10 rep sets. PR by 46 seconds over my 30yo self! I know it’s not a firebreather score but my lungs feel a bit scorched! Definitely wanted to go faster on the last set to sneak under 5m but the legs weren’t having it!



178/41/69”

(edited)
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Brian W
February 21st, 2021 at 2:16 pm
Commented on: 210203

8 minutes even. RX

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Allan Smith
February 13th, 2021 at 8:24 pm
Commented on: 210203

60 reps in 8 mins

75lbs

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Nate Gordon
February 12th, 2021 at 2:59 am
Commented on: 210203

6:28

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Jeffrey Howard
February 12th, 2021 at 12:50 am
Commented on: 210203

M/25/5'8"/155lb

CrossFit AFK


7:19 - Rx


For Randy

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Ralph Keeley
February 11th, 2021 at 5:39 am
Commented on: 210203

M/35/6'/178#


6:06 Rx

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Cor Oz
February 10th, 2021 at 1:47 am
Commented on: 210203

Rx goal:

7:09


Actual:

rx’d

4:40

(edited)
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Chin-Sheng Chou
February 7th, 2021 at 5:23 am
Commented on: 210203

RX, 5:53

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Giuseppe Petrillo
February 6th, 2021 at 7:50 am
Commented on: 210203

05:55 rx’d

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Hank McKibban
February 5th, 2021 at 7:26 pm
Commented on: 210203

6:54 rx

R.I.P. Sir

(edited)
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Az Native
February 5th, 2021 at 5:14 pm
Commented on: 210203

8:27, down from almost 6 years ago PR of 5:54. Using my new bar at home, love it!

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Chris Sinagoga
February 5th, 2021 at 5:09 pm
Commented on: 210203

Champions Club Scaling Notes


RANT

Nothing to rant about


WHAT ABOUT THE MOVEMENT

Power snatch - jumping/landing with a light weight, emphasis on jumping


MAIN DECISION

Actual power snatch or "power snatch"


TECHNIQUE SCALE

3 rounds

3:00 of hang power snatch

Rest as needed between rounds


CONSISTENCY SCALE

As is


INTENSITY SCALE

As is


INJURY SCALE

Since this is a lot of pressing out on the snatch, you can do an overhead push if you have a lower body injury or some kind of jumping if you have an upper body injury. So try the technique scale with either strict press (maybe push press), or box jumps (or kb swings).


MY STUFF

5:20. I actually finished 70 reps at 4:47, thinking I was done, collapsed on the ground for a few seconds, only to realize I had 5 more reps left. Not my proudest moment.


GENERAL FEAR LEVEL: 7

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Erik Dresner
February 5th, 2021 at 4:15 pm
Commented on: 210203

5:47 Rx (11” PR!)


split up into: 17-13-6-6-7-6-6-5-4-3-2


all the muscles in my arm related to grip are screaming.

(edited)
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Joshua Willing
February 5th, 2021 at 4:01 pm
Commented on: 210203

5:39 RX. Shoulda pushed harder.

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Sam Meixell
February 5th, 2021 at 12:45 pm
Commented on: 210203

8:05

75 power snatches, 55#

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Dusty Robinson
February 5th, 2021 at 12:21 pm
Commented on: 210203

5:30 Rx

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Luis Beza
February 5th, 2021 at 11:25 am
Commented on: 210203

Mobility (PVC)

-Overhead squat

-Sots press


Technique primers (PVC)

-Tall muscle snatch

-Hang muscle snatch

-Burgener warm-up

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Alfred Leutl
February 5th, 2021 at 10:02 am
Commented on: The Power Snatch

7.10

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Mike Munsee
February 5th, 2021 at 3:19 am
Commented on: 210203

M 50/190/6’

4:57.

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Mike Munsee
February 5th, 2021 at 3:18 am
Commented on: 210203


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Erica McLean
February 5th, 2021 at 1:33 am
Commented on: 210203

8:15 rx

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Nathan Goisnard
February 5th, 2021 at 1:26 am
Commented on: 210203

Randy Hero


Customized WOD

2 rounds

25 right arm power snatch

25 left arm power snatch

(1x 50# dumbbell)


7m36s (breaks to dance with kids)


Keep well

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Nathan Goisnard
February 5th, 2021 at 1:29 am

Also hope Chris Sinagoga is doing well. Those rants and break downs were regularly referenced by me (and others be my guess)

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Michael Witous
February 4th, 2021 at 11:42 pm
Commented on: 210203

M/60/7:50 #65

(edited)
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Js Smith
February 4th, 2021 at 11:19 pm
Commented on: 210203

Done with 35#

7:45


RIP Officer Simmons

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Daniel Doucette
February 4th, 2021 at 8:20 pm
Commented on: 210203

M 46 / 5’9” / 163 lbs


Rx 75lbs

5:50


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Mja 204
February 4th, 2021 at 7:40 pm
Commented on: 210203

M / 36 / 84.5 kg


Rx’d 6mins 20s

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Aaron Brumit
February 4th, 2021 at 6:04 pm
Commented on: 210203

8:47

Started with 75lbs. but had to drop to 65 after 30 reps, around the 4:30 mark.

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Byron Hills
February 4th, 2021 at 4:15 am
Commented on: 210203

12:45 w/65# - sets of 5 and 10


H - 10:25 50 single arm DB snatch was. arm - 25 ea reps w/10# then 25 ea reps w/15#

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James Gentile
February 4th, 2021 at 3:05 am
Commented on: 210203

5:48 RXd


Set a goal of 15 reps per minute which proved pretty hard by minute 3... kept it moving rounds of 5 by the end.


Really proud of this, almost 2 minutes off my prior best which was probably done July 2020. Found Crossfit workouts when building my garage gym and researching barbell workouts. Up came Randy, Grace, DT. Tried them all out but avoided Randy the most.

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Travis Schwartz
February 4th, 2021 at 1:36 am
Commented on: 210203

Did this in sets of 10 @65. I was focusing on technique, this is a tough movement for me

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Kevin Flowers
February 3rd, 2021 at 11:47 pm
Commented on: 210203

M/55/6’1”/181


”Randy”


Rx (masked): 6:16

(edited)
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Derek Scott
February 3rd, 2021 at 11:43 pm
Commented on: 210203

6:20 as prescribed

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sandy francisco duran perez
February 3rd, 2021 at 11:41 pm
Commented on: 210203

WEDNESDAY

210203

*Workout of the Day*

🏠Home Option🏠

*"Randy"*

For time:


75 Single-arm DB power snatches


♂ DB 51 lb.

_______________

Time;- 04:15 min

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Daniel Robinson
February 3rd, 2021 at 11:17 pm
Commented on: 210203

Rx 6:43

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Shaun Stapleton
February 3rd, 2021 at 11:17 pm
Commented on: 210203

Rx 5:13


1 sec PR!


36/195/5’9/M

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Lindsay Aspen
February 3rd, 2021 at 11:06 pm
Commented on: 210203

25 min run for warm up


Timed out at 8:00 - 55 reps with bar only (45#).


Did a few reps at 55# for practice after.


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Matthew Letarte
February 3rd, 2021 at 11:00 pm
Commented on: 210203

9:49 Rx

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Dj Kastrup
February 3rd, 2021 at 10:40 pm
Commented on: 210203

35/m


4:53 RX

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Coastie Nick
February 3rd, 2021 at 10:14 pm
Commented on: 210203

Rx’d 7:58

150506: 9:25

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Park Hyunwook
February 3rd, 2021 at 10:07 pm
Commented on: 210203

M/49/89

Rx'd

7'40"

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Christopher Voght
February 3rd, 2021 at 9:57 pm
Commented on: 210203

Randy

For time:

75 power snatches

♂ 75 lb.


6:46

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Antonio Alves
February 3rd, 2021 at 9:50 pm
Commented on: 210203

Modified to:


For time:

75 DB ground to overhead | 2x7,5 Kg DB


SCORE: precisely 4'00'' (unbroken)

---

Simple, short and intense 👍

Did some additional rounds for good measure, inc/ single-arm snatches with heavier DB. Around 150 reps total.

RIP

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Lincoln Kerger
February 3rd, 2021 at 9:43 pm
Commented on: 210203

Rx'd 7:35 (new PR)


Improvement from 150506 for sure. I don't have my time but I know it was over the 8 min mark, and I had scaled to 65#.


RIP Randy.

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Christian Simpson
February 3rd, 2021 at 9:37 pm
Commented on: 210203

Sc 65#...6:39

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Darin Smith
February 3rd, 2021 at 9:16 pm
Commented on: 210203

41yo/m/5’7”/150lbs

75 @ 75lbs

13’13.42”

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Derek Schierlmann
February 3rd, 2021 at 9:12 pm
Commented on: 210203

M/49/5'9"/157

Took scaling advice since I'm having trouble with my form. Converted to HANG power snatches, and slowed down to work on form-specifically exploding from the hips. So ...

75 hang power snatches at 65# sorta for time...10:55 fwiw

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Jesse Montagnino
February 3rd, 2021 at 8:56 pm
Commented on: 210203

8 min time cap


56 reps at 75lb.

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Charlie Pokorny
February 3rd, 2021 at 8:39 pm
Commented on: 210203

6:20 Rx

m/52/5'11"/200#

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Norbert Christian Barrientos
February 3rd, 2021 at 8:34 pm
Commented on: 210203

34/M/5'7"/167#

still dont have barbell + plates


20# kb 50 each arm unbroken

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Zach Walston
February 3rd, 2021 at 8:11 pm
Commented on: 210203

8:25 Rx

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Cullen Weber
February 3rd, 2021 at 7:50 pm
Commented on: 210203

6’5” / 240# / 40 y/o M


95# bar


Time: 11:27

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Kirk Byrd
February 3rd, 2021 at 7:27 pm
Commented on: 210203

RX - 5:12

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Scott Jacobson
February 3rd, 2021 at 7:18 pm
Commented on: 210203

5’8” / 190 lb / 22 / M


Rx’d 7 minutes

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Nicole Deaver
February 3rd, 2021 at 7:13 pm
Commented on: 210203

8:48 Rx

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Michelle Standridge
February 3rd, 2021 at 6:45 pm
Commented on: 210203

7:40 Rx.

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Tom Whyte
February 3rd, 2021 at 6:38 pm
Commented on: 210203

Scaled to 20kg plate due to available equipment

Tom: 3:00

Seb: 4:12

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Eugenio Gonzalez
February 3rd, 2021 at 6:17 pm
Commented on: 210203

Shitty ass time: 7:46

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Joe Conradi
February 3rd, 2021 at 6:05 pm
Commented on: 210203

40 2x45#DBs power snatch

35 2x30#DBs power snatch


5:32

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Derek Jones
February 3rd, 2021 at 6:00 pm
Commented on: 210203

8 min timer. Max reps =52 75#

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Michael Arko
February 3rd, 2021 at 5:56 pm
Commented on: 210203

75 x 55lbs in 6:44

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Greg Tooke
February 3rd, 2021 at 5:46 pm
Commented on: 210203

M/42/5’10”/210


Rx - 6:09

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Kasra Hamidi
February 3rd, 2021 at 5:38 pm
Commented on: 210203

50 x empty BB

11':30"

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Menno Stofkooper
February 3rd, 2021 at 5:31 pm
Commented on: 210203

3x25 reps in 6’43”

22Lbs

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Alex Pettingell
February 3rd, 2021 at 4:53 pm
Commented on: 210203

Rx: 12:31


M/30/5’11”/145

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Martin Irwin
February 3rd, 2021 at 4:49 pm
Commented on: 210203

No BB so did 150 SA DB snatch @ 17.5kg same weight volume


7.32

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David Levia
February 3rd, 2021 at 3:46 pm
Commented on: 210203

4:52, @75lbs

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Charles Meyers
February 3rd, 2021 at 2:17 pm
Commented on: 210203



Randy

For time:

75 power snatches

75 lbs 7:46

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Brandon Chamberlain
February 3rd, 2021 at 1:56 pm
Commented on: 210203

6’ 30” Had to use 65# my bumper plates are limited at my home arsenal.

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Steve Day
February 3rd, 2021 at 1:28 pm
Commented on: 210203

5:51 @ 75lbs


5 min pace thru 45 reps (15 per min) but couldn't hold on.

(edited)
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Randy Crooker
February 3rd, 2021 at 1:20 pm
Commented on: 210203

7:53 Rx

m/35/5’-10”/175lbs

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David Pires
February 3rd, 2021 at 1:10 pm
Commented on: 210203

Rx 05:57

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Lindsey Boyle
February 3rd, 2021 at 12:22 pm
Commented on: 210203

8:39



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Mike Andridge
February 3rd, 2021 at 11:43 am
Commented on: 210203

RIP Randy

Scaled to 65#

8:36

compare to was 8:27

I'll take it for 6'ish years later

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Brett Eckles
February 3rd, 2021 at 11:23 am
Commented on: 210203

3:37 Rx


almost 20 sec PR from 2017!


M/28/6’1”200lbs

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Sandeep Gadde
February 3rd, 2021 at 10:41 am
Commented on: 210203

6:40 RX

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Henri Holm
February 3rd, 2021 at 9:04 am
Commented on: 210203


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Henri Holm
February 3rd, 2021 at 9:03 am
Commented on: 210203

Hello !!

Hi everybody !

Is this everything you train ?

Example todays practice is less thrn 10 minutes ?

Good trains anyway and keep going on !!😀😀

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Eugenio Gonzalez
February 3rd, 2021 at 6:21 pm

No, a normal session has some warmup, some technique, some strength or accessories and then a wod or more than one wod and finally some stretching. Anyway it depends on your level, what you're aiming for, etc...


Some people might be doing two sessions a day, some might be doing one, for some those sessions will be 45 min for some it will be one hour.


Either find a box or learn a lot so you can plan your own sessions and settle for a schema and a volume you're comfortable with.

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Henri Holm
February 3rd, 2021 at 9:02 am
Commented on: 210203

Hello !

I have been doing this trainings few months now !

I've beeb thinking is this everything you train ?

Example todays train is less then 10 minutes ! 🤔

Good trains anyway and keep going on everybody !!!😀

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Billy Howard
February 3rd, 2021 at 4:47 am
Commented on: 210203

Why don't you guys post the Hero description, pics, and videos about them anymore? Randy was a true hero and we should all be honoring him when we do this workout. https://youtu.be/5R7VNn1S6hA

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Mike Andridge
February 3rd, 2021 at 11:14 am

http://journal.crossfit.com/2015/01/continuing-the-legacy-randal-d-simmons.tpl


Good read.

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Travis Schwartz
February 4th, 2021 at 1:36 am

Just click his name

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Ron Torrance II
February 3rd, 2021 at 3:41 am
Commented on: 210203

3:24 RX

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QiHui Xing
February 3rd, 2021 at 3:24 am
Commented on: 210203
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