Bad To The Bone

V3 CrossFit – CrossFit

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A: (No Measure)

2 Rounds

4 -20m DB Overhead walk

12 PVC OH Squats

B: Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

C: 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.
To learn more about Randy click here
10:00 CAP

D: Metcon (Weight)

Every 2:00 For 10:00

1 Snatch @ 80% of 1RM
Men- if 1RM is 125# or less use 70%

Ladies- If 1RM is 85# or less use 70% of 1RM

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