CrossFit Wings Workout of the Day 19 May 2020
1. “Randy” (Modified):
75x Power Snatch
1st 25 reps: 30/20kg
Next 25reps: 40/25kg
Last 25 reps: 50/35kg
No Bar: 75x 1-Arm DB Snatch/
75x KB Swing/
Object Sumo Dead Lift High Pull
50-40-30-20-10 reps of:
Double Unders / S’ Under (x3)
Randy is another “Hero workout”. Please remember not do drop the bar with the lighter weights! Focus on good from in the Snatch, and keep the bar path close to your body. Pull that bar into your hip “pockets”. Increase the weight every 25 reps. If you don’t have this option with the weights available, do all 75 reps on the same weight.
No Bar available: Alternative is 75x DB 1-arm Snatch/ KB Swing or Sumo Dead Lift High Pull with a suitcase/other heavy object.
“Annie”: This will be the 2nd time we’re doing Annie during Lock Down, so here’s your chance to improve on your previous time!