What is the workout Randy?

Randy is for time: 75 Power snatches: 34 kg (75 lb) / 25 kg (55 lb) For time

Randy

Q: What is a good Randy time?

4–9 min is a typical finishing range for Randy. The load is light enough to cycle quickly, which is exactly the trap. This is a lactic, grip-and-breathe sprint, not a strength piece. Pick a rep scheme early (fast singles or touch-and-go sets) and commit before your forearms and hip flexors start screaming. The best times come from short, disciplined breaks rather than one heroic unbroken run that blows up at rep 40.

Seventy-five light snatches, one long sprint of grip and lungs.

For Time

Format

4–9 min

Typical time

The workoutFor Time

75 Power snatches: 34/25 kg

For time

4–9 min

Log your result

Stimulus & strategy

The load is light enough to cycle quickly, which is exactly the trap. This is a lactic, grip-and-breathe sprint, not a strength piece. Pick a rep scheme early (fast singles or touch-and-go sets) and commit before your forearms and hip flexors start screaming. The best times come from short, disciplined breaks rather than one heroic unbroken run that blows up at rep 40.

Standards

· Power snatch: barbell moves from the ground to overhead in one motion, receiving without squatting below parallel
· Full lockout overhead with hips, knees, and arms extended
· Rx load 34 kg men / 25 kg women

Scaling

· Drop to 22 kg or an empty barbell to keep it a true sprint
· Reduce reps to 50 if grip or capacity is limiting
· Sub dumbbell or kettlebell snatches (alternating) if barbell technique is a barrier

Coaching tips

· Fast, aggressive hips. Let the light bar float rather than muscling it up.
· Plan your breaks before you start (e.g. sets of 15 or quick singles from ~rep 40).
· Relax your grip between reps so your forearms last the full 75.

In honour of

Honours Randy Simmons, 51, a 27-year veteran of the LAPD and SWAT officer, killed February 7, 2008, in the line of duty in Los Angeles.

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Sweatlas is not affiliated with or endorsed by CrossFit, LLC. CrossFit® is a registered trademark of CrossFit, LLC. Benchmark workout names are used nominatively to identify the workouts; all descriptions are written by Sweatlas.

The workout (For Time)

75 Power snatches: 34 kg (75 lb) / 25 kg (55 lb)

For time

Estimated time: 4–9 min. The load is light enough to cycle quickly, which is exactly the trap. This is a lactic, grip-and-breathe sprint, not a strength piece. Pick a rep scheme early (fast singles or touch-and-go sets) and commit before your forearms and hip flexors start screaming. The best times come from short, disciplined breaks rather than one heroic unbroken run that blows up at rep 40.