Randy

Announcements

Gymnastics Clinic with Jess Dean: Sunday, February 3rd at 10am.
Free to members, $20 drop in fee for non-members.

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

1 Minute

PVC Straight Leg Swings*

Active Samsons

45 Seconds

PVC Pass Throughs

Mountain Climbers

30 Seconds

PVC Overhead Squats

Walkouts

*30 Seconds Right Leg Swings, 30 Seconds Left Leg Swings

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Movement Prep

Establish Hand Width

Establish Strong Upper Back

3 Hip Hinges (Pockets to Knees)

3 High Hang Jump Shrugs (From The Pockets)

3 Hang Jump Shrugs (Going From Knees to Pockets)

3 Hang High Pulls

Each Rep Starting at Mid Shin

3 Jump Shrugs

3 High Pulls

3 Power Snatches

Weightlifting

Build as desired. Record heaviest complex.

Snatch Complex

EMOM 10

1 Hang Power Snatch+1 Power Snatch

Metcon

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.
To learn more about Randy click here
Women’s RX 55#

https://www.youtube.com/watch?v=5R7VNn1S6hA

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