Daily WOD

Snap Chilled Randy

New Ulm CrossFit – WOD

Warm-up

3 Rounds

5 GM + 5 Sn Gr PP

10 V-Ups

5 Tempo Push-ups

8 Forward Lunges

Mobility

Roll Upper Back

Thoracic Extension Reps on Roller

Thoracic Extension Hold

Weightlifting

Back Squat (10,8,8,8 OT 2:30)

10 reps @ 60%

8 reps @ 70%

8 reps @ 75%

8 reps @ 80%

Metcon

Metcon (2 Rounds for time)

@ 0:00

75 Power Snatches (75/55)

@ 8:00

25 Power Snatches (155/105)
Target Time each set: sub 4

Time Cap each set: 6

STIMULUS and GOALS

These are 2 aggressive Power snatch workouts. I mean who doesn’t LOVE Randy!

WORKOUT STRATEGY & FLOW

Power Snatches: On Randy, you have to have a solid break up strategy from the start. Pick a number of reps you can hold onto for every 20-30 seconds and be disciplined. Use that hook grip and don’t get sloppy rounding your back!

On the second weight, singles are very likely. Get set, pull and punch under! Don’t use over 70% of 1RM Power Snatch for this weight