Monday

230619

Workout of the Day

77

Randy
For time:

75 power snatches

♀ 55 lb. ♂ 75 lb.

Post time to comments.
Compare to 210203.

Coaches: for a full class plan, tips and tricks for running "Randy," visit your affiliate toolkit and learn more with CrossFit Affiliate Programming.

Scaling:
Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 8 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of the snatch and reduce the load and reps.

Intermediate Option:
Experienced athletes should attempt this workout as written, with an 8-minute timecap.

Beginner Option:
50 power snatches

♀ 15 lb. ♂22 lb.

Coaches: Class Tips & Tricks for "Randy"

1
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Comments on 230619

78 Comments

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Marco Escobar
April 10th, 2024 at 10:20 pm
Commented on: 230619
9'52" . Je me sentais lourd, fatigué et j'avais mangé trop de sucre pendant les 3 jours au paravent.
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Clint Michael
February 15th, 2024 at 3:11 am
Commented on: 230619
6:37 - Rx’d
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Juan Pablo Gonzalez
February 10th, 2024 at 1:14 am
Commented on: 230619
5:02
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Sam Meixell
December 23rd, 2023 at 5:50 pm
Commented on: 230619
7:13
75 power snatches, 55#
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Jeffrey Howard
August 17th, 2023 at 6:47 pm
Commented on: 230619
M/27/5'8"/180lb
CrossFit AFK

6:05 - Rx (Started with 25 unbroken and that didn't pan out well.)
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Nate Gordon
July 24th, 2023 at 9:08 pm
Commented on: 230619
6:15 compared to 6:28
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Zach Glaser
July 19th, 2023 at 9:43 pm
Commented on: 230619
75 Db power snatches 
Two 35lb DBs
3:20
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jean vergnaud
July 18th, 2023 at 2:10 pm
Commented on: 230619
06:17 Rx
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Jeremy Garcia
July 17th, 2023 at 5:52 am
Commented on: 230619
Power snatches 75bs 65 (8:00) 
(2:40) 25
(5:20) 45
(8:00) 65

Elbow felt off after workout and could not get comfortable doing BenchPress. Look forward to doing this benchmark in the future once snatch is stronger.
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Jeremy Garcia
June 21st, 2024 at 3:44 am
M/33/215lbs/5'7"

Randy (7:58)
75 Snatches 75lbs

Just beat the time cap. Forearm got tired. Probs could've done better emom pacing style. 

Hip strain is still there.
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Rohan Bhatia
July 3rd, 2023 at 3:40 pm
Commented on: 230619
Intermediate option:

35.5kg
8 min timecap

35 reps
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Andres Felipe Jimenez Echeverry
June 29th, 2023 at 5:29 pm
Commented on: 230619
65lb / 5:50
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Chris Jordan
June 29th, 2023 at 3:46 pm
Commented on: 230619
4:15 Men’s Rx
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Park Hyunwook
June 27th, 2023 at 7:22 am
Commented on: 230619
M/50/89

55#

8:28
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Ralph Keeley
June 26th, 2023 at 5:05 am
Commented on: 230619
M/37/6’/178#

6:43 Rx

Réquiem ætérnam dona ei Dómine; et lux perpétua lúceat ei. Requiéscat in pace. Amen. 
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Christopher Voght
June 24th, 2023 at 3:39 pm
Commented on: 230619
Randy
For time:
75 power snatches
 ♂ 75 lb.

7:50
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Viktor Boretskyi
June 23rd, 2023 at 3:17 pm
Commented on: 230619
30 кг 75 разів
Час 7:52
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Christopher Robertson
June 22nd, 2023 at 8:57 pm
Commented on: 230619
Rx 10.01
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Jim Rix
June 22nd, 2023 at 3:09 pm
Commented on: 230619
11:04
25 reps with 70#
50 at 65#

RIP, Randy, and peace to your family and community you served so well. 

60/5’8”/160

210911:  12:10 rx
190615:  8:16 rx
170126:  9:30 rx
150921:  8:45 rx
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Joseph Vrba
June 21st, 2023 at 10:07 pm
Commented on: 230619
RX’d
6:25
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William Harper
June 21st, 2023 at 2:10 am
Commented on: 230619
Rx 
7:28 @75lbs 
M/29/205/6’1”
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Breno Gonçalves Viana
June 21st, 2023 at 2:05 am
Commented on: 230619
score: 3’51” / new pr
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Joe Bennett
June 20th, 2023 at 11:04 pm
Commented on: 230619
This was my first attempt at Randy.

Rx 6:45 @ 35kg

Sticking to my strategy of 5 reps was key.
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Antonio Alves
June 20th, 2023 at 9:28 pm
Commented on: 230619
Modified
--
100 single-arm DB power snatches @ 15,5 kg, alternating sides every 10 reps.

>9:33
--
Peace.
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Coastie Nick
June 20th, 2023 at 8:26 pm
Commented on: 230619
RIP Mr. Randy.

Rx’d: 6:53 (PR)

210203:7:58
150506: 9:25
150112: 17:21
(edited)
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Lynette Vrba
June 20th, 2023 at 4:47 pm
Commented on: 230619
Randy
For time:
75 power snatches
♀ 55 lb. 

53 reps
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Kenneth Taylor
June 20th, 2023 at 4:01 pm
Commented on: 230619
5:20 rx
grip blew up...
M/39/205/6'
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Brian Coon
June 20th, 2023 at 2:53 pm
Commented on: 230619
Well, that was humbling.
6:43, rx
M/54/175/5'11"
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Chris Galloway
June 20th, 2023 at 1:45 pm
Commented on: 230619
Beginner Option:
50 power snatches (65#)

6:30
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Richard Clark
June 20th, 2023 at 12:46 pm
Commented on: 230619
35kg barbell x75 reps
6min 30sec
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Christian Simpson
June 20th, 2023 at 12:44 pm
Commented on: 230619
Today Rx 8:38
5/30/22: Rx 11:15
2/3/21: SC 65# 6:39
(edited)
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Matt Mallet
June 20th, 2023 at 10:44 am
Commented on: 230619
RX
Completed 55 reps within 8 min timecap
Completed 75 reps in 11:46
(edited)
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Ki deok Park
June 20th, 2023 at 6:18 am
Commented on: 230619
Rxd 10:13
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Scott Campbell
June 20th, 2023 at 2:38 am
Commented on: 230619
M/54/230 Hotel gym
40lb dumbbell alternating arms, 75 reps, 6:30 minutes.
(edited)
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Carlos Gimenez
June 20th, 2023 at 2:26 am
Commented on: 230619
ENDURANCE
10 Stretching (GOWOD)
TABATA V-UPS

WOD
75 Power Snatch @30kg (66lb)
@7:50

POSTWOD
Muscle up excercises
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Mike Munsee
June 20th, 2023 at 1:50 am
Commented on: 230619
M 52/195/6’
4:44.  Last time 4:57.
(edited)
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James Gentile
June 20th, 2023 at 1:27 am
Commented on: 230619
RXd.

4:57.

25-15-10-10-10-5

2021 - 5:48
2020 - 7:00+

what a forearm ripper!
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Coastie Nick
June 20th, 2023 at 8:29 pm
Awesome
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Mark Yates
June 19th, 2023 at 11:58 pm
Commented on: 230619
8:30-ish with 65#.
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Kevin Owen
June 19th, 2023 at 11:23 pm
Commented on: 230619
Beginner: 5:35 w/ 45lb bar. 1k run 5:25
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Chris Murray
June 19th, 2023 at 10:40 pm
Commented on: 230619
6:28 Rx FS #4
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Dillon Bramblitt
June 19th, 2023 at 10:36 pm
Commented on: 230619
Rx'd (75lbs)= 5:24

Video:
https://youtu.be/WP9onyUUOUw
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Michael Brock
June 19th, 2023 at 10:00 pm
Commented on: 230619
Heavy Randy? 85# 

8:53
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Sy Mendoza
June 19th, 2023 at 9:44 pm
Commented on: 230619
55y 170 6’1” 
6:40 RX First go at Randy
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Wayne Jacobson
June 19th, 2023 at 9:43 pm
Commented on: 230619
Beginner scale
30kg - barbell
50 reps
13.24 mins
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Sam K
June 19th, 2023 at 9:40 pm
Commented on: 230619
Rx
4:23

Daughter (13)
Beginner (50 reps with a 16lb digging bar)
4:41
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Coastie Nick
June 20th, 2023 at 8:31 pm
😮
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Christian MacNicol
June 19th, 2023 at 9:30 pm
Commented on: 230619
Hotel weight room scale
#35 DB Single arm Snatch
100 reps - 3:56
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Steve Day
June 19th, 2023 at 9:27 pm
Commented on: 230619
Randy @ 75lbs
4:55
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Lincoln Kerger
June 19th, 2023 at 8:25 pm
Commented on: 230619
Rx
7:39
Compare to 210203: 7:35 (PR)

Did this after little more than an hour of work outside. I decided damn the arthritis and hit this Rx.

RIP Randy.
(edited)
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Coastie Nick
June 20th, 2023 at 8:32 pm
Way to work through the pain!
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Glenn Martin
June 19th, 2023 at 5:36 pm
Commented on: 230619
13:44min
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Jared Timmons
June 19th, 2023 at 5:30 pm
Commented on: 230619
60 reps in 8 min.

#65
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Zach Walston
June 19th, 2023 at 5:09 pm
Commented on: 230619
Rx 8:00

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Brian Wade
June 19th, 2023 at 4:56 pm
Commented on: 230619
6:30 Rx
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Lee Robinson
June 19th, 2023 at 3:42 pm
Commented on: 230619
4.11 Rxd
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Isma Colarusso
June 19th, 2023 at 3:35 pm
Commented on: 230619
13 min
45 barbell 
50 rps
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Jake Reed
June 19th, 2023 at 3:31 pm
Commented on: 230619
65 lbs. scale. 10:35 time
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Matthew Stonkus
June 19th, 2023 at 3:18 pm
Commented on: 230619
12:35
150 with 40# dumbbell
Comment URL copied!
Dean Durfee
June 19th, 2023 at 3:12 pm
Commented on: 230619
10:10 but I didn’t blow out my back 😂
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Meghan OConnell
June 19th, 2023 at 2:57 pm
Commented on: 230619
47 completed with a 25-lb bar in 8:00.
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Germano Bezerra
June 19th, 2023 at 2:26 pm
Commented on: 230619
7'42" Rx´d
Male - 46yo
São Paulo, SP - Brazil
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Stacey Thompkins
June 19th, 2023 at 2:01 pm
Commented on: 230619
M/48/6'2"/185#

RIP Randy

Rx'd 
5:38
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Troy Bruun
June 19th, 2023 at 1:57 pm
Commented on: 230619
5:27

75 PSN (65lbs)

GWU: 2x 1min bike/pigeon&spiderman/10 GHD Sit-ups/10 PVC Passrhru

SPWU: PVC SN Prog/Empty Bar/65lbs

Cool Down: OH mobility
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Barbara Card
June 19th, 2023 at 1:20 pm
Commented on: 230619
Randy...beginner weight 35#. 75 reps in 6:49. Super happy with progression on my form, technique, and cycling. Progress!!!
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Jonathan Elmore
June 19th, 2023 at 1:18 pm
Commented on: 230619
5:08 with Honor 

I think this is my first time. I couldn’t find anything information.
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Tatiane Tamura
June 19th, 2023 at 12:52 pm
Commented on: 230619
First time doing Randy
4:44 RX
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Charles Meyers
June 19th, 2023 at 12:26 pm
Commented on: 230619
For time:
75 power snatches
65 lb.
7:14
(edited)
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Mike Andridge
June 19th, 2023 at 12:11 pm
Commented on: 230619
RIP Randy
scaled to 65#
9:51--spent the day at the lake yesterday, and it showed this morning....thankful to honor Randy.
m/53/175
I honored Randy 5/27/23
65#
7:31 pr
compare to
Feb 3 '21 @ 8:36
May 5 '15 @ 8:27
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Steven Thunander
June 19th, 2023 at 11:38 am
Commented on: 230619
Globo wod: sub 100 alternating dumbbell snatches 30/40lb dumbbell,  if a barbell isn't available.  If you are using iron plates today pull from a low hang position or use blocks to get the barbell to the correct height.
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Rob Carroll
June 19th, 2023 at 11:07 am
Commented on: 230619
4:05 RX - 1st time since 2018!!!!!
(edited)
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Dave Breslin
June 19th, 2023 at 10:26 am
Commented on: 230619
4:40 RX
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Luis Oliveira
June 19th, 2023 at 9:59 am
Commented on: 230619
7:45
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Raffaele Guarro
June 19th, 2023 at 9:10 am
Commented on: 230619
Randy
For time: Rx total time 11:38”
75 power snatches
 ♂ 75 lb.
40 power clean 75 lb
(edited)
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Guy Machluf
June 19th, 2023 at 4:26 am
Commented on: 230619
First time doing Randy... got it in 5:47 rx
(edited)
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Ryan Butlin
June 19th, 2023 at 2:36 am
Commented on: 230619
Not very often i get to comment on the main board as never followed it, now following CAP at the affiliate i go to, first time having a go at Randy.  - 5:43 RX
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Chris Sinagoga
June 19th, 2023 at 2:03 am
Commented on: 230619
Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Benchmark test of jumping stamina. An honorary workout. Core to extremity, overhead.

					SHORT		MEDIUM		LONG

LIGHT
						x
MEDIUM

HEAVY

COORDINATION SCALE
Put on a timer for 30 minutes and practice the power snatch - probably from the hang, then maybe work your way from the ground

POWER SCALE
I was about to say Isabel, but I wonder what the power output would be on that compared to Randy. 

STAMIMA SCALE
1 max set unbroken (resting at the top or the bottom counts at breaking it up, fyi)

MY STUFF
Went into today thinking it was going to be a sprint, but after the first 7 I called an audible and decided to go for quality. I did the first 7 with 75 then did 15-lb. bar knee snatches for the rest. My hips were feeling tight and those definitely felt like they opened them up a lot.

GENERAL FEAR LEVEL: 7
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Alfred Leutl
February 5th, 2021 at 10:02 am
Commented on: Coaches: Class Tips & Tricks for "Randy" 
7.10
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