Renewed Strength CrossFit – CrossFit

3 POSITION SNATCH (4 x 3 POSITION SNATCH )

(HIGH HANG SNATCH + ABOVE KNEE HANG SNATCH+ FULL SNATCH)

4 x @ MODERATE WEIGHT

Front Squat (3 x 3 @70 %)

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.

Metcon (No Measure)

MOBILITY:

1 MIN: EACH SIDE HAMSTRING/ SAMSON STRETCH

1 MIN: DOWN DOG

1 MIN: LOWER BACK FOAM ROLL

Metcon (Time)

AT HOME :

100 ALTERNATING LUNGES W/ JUMP (RIGHT LEG = 1, LEFT LEG = 1)

100 AIR SQUATS W/ JUMP

100 MOUNTAIN CLIMBERS

*EVERY MINUTE STOP AND COMPLETE 3 BURPEES*

TIME CAP: 25 MINUTES