“Randy” Met “Nancy”

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Warmup: Power Snatch Complex Waves
Snatch Grip Deadlift + Hang Power Snatch + Power Snatch

Set #1, on the 0:00… 1 Complex @ 55% of 1RM Snatch

Set #2, on the 1:00… 1 Complex @ 60% of 1RM Snatch

Set #3, on the 2:00… 1 Complex @ 65% of 1RM Snatch
repeat for 2 more rounds. for a total of 9 complexes.

CrossFit WOD – “RANDY’S ON THE RUN”
5 Rounds:
400 Meter Run
15 Power Snatches -75#/55#

15-20 minutes

A combination of two classical CrossFit benchmarks – “Randy” and “Nancy”.
The stimulus today calls for a light load on the power snatch. A load that we are entirely confident that you could complete for 21 repetitions unbroken when fresh. Inside the workout, we are looking for large sets – at most, a single break in any given set, with only a brief break needed.

Modifications for the running:
1) 200-250 Meter Run (finish in 2 min or less)
2) 500/400 Meter Row (male/female)
3) 25/18 Assault Bike Cal

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