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By February 5, 2020No Comments1 min read


Sunday February 9th – Open Gym is moved to 8:00am-10:00am

CrossFit Blade – CrossFit

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5 BB Snatch High pull

5 BB Muscle Snatch

5 BB Hang Power Snatch

5 BB Overhead Squat

5 BB Hang Snatch

Snatch High Pull + Power Snatch + Hang Snatch (knee) (8 Sets X 1 Complex: E:90)

Athletes choice on load. Can build throughout the 8 sets or stay at 1 load across all sets.

*Change sets and reps in scoring to reflect work.

Randy (Time)

For Time:

75 Power Snatches, 75#
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.
*Benchmark CF Hero WOD

*Female RX 55#, SADPTD RX 35#

**Scale Load, Snatch to Power Clean. 95/65

5 – Mile Assault Bike for Time (Time)

Ride the Assault bike from 0 to 5 miles without stopping.
*Optional- Post Randy. Not a max effort today, focus on consistent RPM throughout.

Cool Down

1. Hamstring Floss: 3 min per side

2. 3 POS Shoulder Floss: 3 min per side

3. Hip Floss: 3 min per side

4. Wall Splits: 5 min hold