CrossFit Empire South – CrossFit

Snatch Complex

On the Minute x 10:

1 Hang Power Snatch + 1 Power Snatch

Record Final Weight

Metcon (Time)

“Randy”

For Time:

75 Power Snatches (75/55)
Our “Why” today lies outside ourselves, as we are honoring Randy Simmons. Randal D. Simmons was killed in the line of duty on Feb. 7, 2008. The 51-year-old was a 27-year veteran of the Los Angeles Police Department and a member of the SWAT team. In addition to his service as an officer, Simmons often dedicated his free time to community outreach for at-risk and underprivileged youth. Watch a short video on Randy and his legacy [here](https://www.youtube.com/watch?v=5R7VNn1S6hA).

C.E.

Aerobic Conditioning:

Run for 10 mins non-stop

CrossFit Empire South – CrossFit

Tempo Back Squats

5 Sets of 2

7 Seconds Down. 3 Second Pause.
Complete at 50-60% of your 1RM, at your own pace, but within 12 mins

Metcon (Time)

“After Party”

For Time: (15min cutoff)

1-2-3-4-5-6-7-8-9-10

Goblet Squats (70/53) or Plate Squats (45/35)

*After each round, complete 35 Double Unders (RX+ 50)*

C.E.

Odd Object

50-100 Box Step-Ups @ 12″ Bear Hugging a Sandbag (150/100)

CrossFit Empire South – CrossFit

Turkish Get-Up

On the 4:00 x 3 Sets

5 Each Arm @ Light

3 Each Arm @ Moderate

1 Each Arm @ Heavy

*Build up in Deadlift weight during rest time*

Metcon (Time)

“Hangnail”

For Time: (16min cutoff)

Buy In: 30/20 Calorie Assault Bike

–then

30 Deadlifts (225/155) (RX+ 275/185)

50 Lateral Barbell Burpees (RX+ HSPUs)

30 Wallball Throw-Ups (14/10) (RX+ GHD Sit-Ups)

C.E.

Row Conditioning

500m/1:00r Standard Program

*Repeat this 4 times with this no more than a 1:55/2:10 pace*

CrossFit Empire South – CrossFit

Front Squat

On the 2:00 x 6 sets:

3 @ Moderately Heavy

2 @ Heavy

2 @ Heavy

1 @ Very Heavy

1 @ Very Heavy

1 @ Very Heavy

*Immediately after each set, perform a 0:20s Handstand Hold or 20′ Handstand Walk*

Metcon (3 Rounds for reps)

“Life Jacket”

AMRAP 5:

27/20 Calorie Row

27 Thrusters (115/80)

27 Chest to Bar Pull-ups

Rest 5 Minutes

AMRAP 5:

21/15 Calorie Row

21 Thrusters (95/65)

21 Toes to Bar

Rest 5 Minutes

AMRAP 5:

15/10 Calorie Row

15 Thrusters (75/55)

15 Pull-ups