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