CrossFit Service Cup, Workout 2
For time:
75 power snatches
♀ 55 lb
♂ 75 lb
Time cap: 10 minutes
Compare to 240410.
Post time or reps to comments.
Scaling:
Today's workout is the second 2024 Service Cup workout in honor of Randy Simmons, an LAPD SWAT team member who died in the line of duty on Feb. 7, 2008.
This is a fast, lightweight barbell-cycling workout similar to the benchmark workout, Isabel. Choose a load that allows you to perform at least 10 unbroken reps every time you pick up the barbell. The load should feel light (very light for some). Reduce the load so you can perform multiple reps unbroken and complete the workout 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:
For time:
50 power snatches
♀ 45 lb
♂ 55 lb
Beginner option:
For time:
40 power snatches
♀ 35 lb
♂ 45 lb
Resources:
The Power Snatch
CrossFit Hero and Tribute Workouts
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Jessé Motta at VP CrossFit in São Paulo, Brazil.
Comments on 240608
90 Comments
5:17 Rx
M/51/187
50reps 55#
3:36
In RX 75LB bar
Time: 09 minutes whit 06 seconds
M/33/215lbs/5'7"
Randy (7:58)
75 Snatches 75lbs
Just beat the time cap. Forearm got tired. Probs could've done better emom pacing style.
Hip strain is still there.
M/50-54 👨🏻🦳
Rx’d 16:30
37 / M / 5'9" / 140lbs
30lb dumbbell
7:42
8:39
Rx
50 in 4:43
Intermediate option:
For time:
50 power snatches
25kg
06:05
5:49 RX
M/38/6’/172#
5:53 Rx
(Completed in sets of five)
240410: 5:48
210203: 6:06
230619: 6:43
Deo gratias
Rx’d
60 reps
7:02
51/6'1/210
7:02
75 power snatches
45lb
5:21
8:21 RX
53/195/6’
5:07. Last time 4:57.
4:32 Rxd
Rx
6:58 (PR)
Compare to:
240410: 7:14 (Previous PR)
230619: 7:39
210203: 7:35
Completed on 240611 - still playing catchup from travel.
Well done &congrats on new PR!
Rx - 6:53
m/39/241
8:50 RX
Int
20kg
05:53
5:04
5:06
55lb power snatch -50 reps
intermediate
2’10”
45# - 9:00
60lbs sandbag-6:50
6:39 rx
Rx 5’05
https://youtu.be/ynhkMZsbuqg?si=2BGZ9vSS5WQ7BRME
Intermediate 8:29 50 @ 65lbs
Did lots when tired with a push press. Is that ok?
6:43 RX
61/165/5’8”
Intermediate
first time attempting Randy
3:23 @20kg
Intermediate 5:59
M 41 69” 215#
Rx 6:00 (down from 7:04 last time)
Beginner: 3:59. A bit sore today after yesterday. 1k run 5:17
8:48 65 lbs
RX 75 Power Snatch's
65lbs
9:10
Rxd. Garage gym.
4:14 (PR)
25-15-10-10-11-4 (wanted to get all 15 at the end but I lost my grip)
240412-4:30
230619-4:57
2021-5:48
2020-7+
Great job on the PR
5:41
Good work , Jonathan
55-lbs in 5:26
compare to 5:58 on 240410 = -9% faster!!!!!
I always do 55-lbs. I think next time I'll go heavier.
Awesome
7:35
I think it’s my first time
11:13 rx. I believe that’s my worst ever for Randy. Cedar creek CG, humidity is murder. Semper Fi brother!
PR is 5:40 range.
42 YOF 207 lbs
Beginner scale
10:42
Did max before, 55 lbs
RIP Randy Simmons
Rx’d: 5:37
240410: 5:58 (previous PR)
230619: 6:53
210203:7:58
150506: 9:25
150112: 17:21
M/ 41y/ 174lbs/ 68”
*today’s time was PR
Great progress and congrats!
Keep those PRs coming!
See, not too old to still PR!!!
09:21.
😃
First CrossFit WOD ever!
Rx 8:14.91
16yo 5’11” 245#
Good work!
Good first time!
RIP Randy
scaled to 65#
8:42
m/54/175
compare to
Scaled to 65#
8:24
m/54/175
compare to
scaled to 65#
9:51
m/53/175
I honored Randy 5/27/23
65#
7:31 pr
compare to
Feb 3 '21 @ 8:36
May 5 '15 @ 8:27
Good job, Mike
Intermediate option: 3:35
Randy Simmons-LAPD SWAT-RIP
Scaled:
100 Alternating DB power snatch -30#
4:56
♀ 55-59
CrossFit posts
M- 53/ 5'7 / 210
First time RX'd on this- 7:48
Good work, Dave
Rx 5:21 vs 5:34
Great improvement!
6:19 rx
Almost 1:30 faster than last time. Better strategy this time.
Compare to 240410
7:45 rx
wow! what was your strategy?
Great improvement!
@Patrick, I did sets of 5 with quick breaks. Last time I think I held on too long and burned out.
@Patrick, I did sets of 5 with quick breaks. Last time I think I held on too long and burned out.
RX - 3:43 (which is a PR 🥳)
Amazing!!! Congrats on the PR
Wow! Awesome
Rx - 5:35
That’s Movin!
Great job
Good day,
66lb/30kg 8 minutes
regards
compare to: 240410: 9:57 rx
Nice Work!
Thanks Jonathan!
Rx: 8’ 18’’
Globo wod: If you are using iron plates today either do low hang power snatches or use risers, squat rack safety bars/pins or aerobic steps to elevate the bar to proper height. Dumbbell sub 100 alternating dumbbell power snatches single 30/40lb dumbbell.