Everyone knows that to be a better athlete, you need to put work in. Common sense, right? Well that also includes some homework. Before coming in for today’s WOD, please watch these videos to brush up on the movements.

Burgener Warm-up

Power Snatch

The coach will still go over all of these with you. But it helps if you are aware of them before you come. Thanks for your help!

75 Power Snatches (75/55#)

Compare to Aug.10/12

Emelie shows the end position of the power snatch
Emelie shows the end position of the power snatch

95 thoughts on “Randy”

  1. WUx1
    Burgener WU group

    Strength – Snatch Practice x3
    Thanks Amanda for the tips (Being on Toes and too fully ext hips)

    WOD “Randy” as Rx’d

    cashout: 10 Mackenzie Push up 3 sec hold

    Great job morning crew!

  2. Mobility
    WUx 1
    Burgener WU group
    Strength: snatch: 15, 20, 25, 30, 35

    Wod: Randy @30
    Time: 9:25

    Cash out: 400 m run

  3. I got called into work, unable to make 8:30. Sorry for the inconvenience and late notice. Happy workout

  4. Mobility

    Burgener WU group
    Strength: Snatch practice x3
    20, 25, 30, 35, 45

    WOD: Randy @ 35#
    Time: 6:40

    Cash out: 10 MacKenzie Push-ups

  5. M + WU x1 + Burgener warm up
    Strength – Snatch practice

    WOD -“Randy” (60% of 1 rep)
    75 power snatch @ 25 lb
    15 min cap

    Time: 25lb

    Cashout 10 MacKenzie push-ups

  6. Francis Lavoie

    WU x 1
    Burgener WU

    Strength: snatch practice (3’s)

    from 15 to 65

    WOD: Randy

    Power snatches (75/55) or (60% 1RM) done @40

    Time: 6:12

    Cashout 10 mackenzie PU

  7. WU x 1 + mobility

    Burgener WU x3

    Practice power snatch x 3

    WOD Rx’d – 7:08, 1:18 PR! πŸ™‚

  8. Mobility
    WU x 1
    Burgener WU x 2

    Snatch practice x 3

    WOD: Randy
    75 power snatches @ 55#

    DNF…got in 58 snatches.

    Cash out: 800m run

  9. Mobility
    Burgener WU
    Snatch Practice
    105 was messy as I wasn’t landing and my technique was not there so I scaled back to 95 and focused on my landing and it was better. Thanks for the coaching on they M-No and Kevin.

    WOD Randy
    75 Power Snatches
    Time: 5:29 @65# (Rx +10)

    Last time I did this at 55# and my time was 6:06.

    1. HAHA! I love that you did this at Rx +10#…and still got a faster time! Beast! The way you were throwing around the 65# snatches at the Hopper, I wish I could have been there to watch you do this one. Impressive, as always. πŸ™‚

    2. Amazing!

      I remember being beside you for 13.1

      My boys kept saying: Maman, why is she twice as fast as you?!!!

  10. Back Squat x3

    Power Snatch x3

    Randy Rx’d

    Even though my time was 4 sec slower than pr, still pretty happy with results. Since Surf-ivor, haven’t been consistent with strength or wods, so I’ll consider this a success. Note to future self – get to 35, then sets of 10 to finish it.

  11. Vacation WOD

    Run 3km with 3 burpees every time a song finishes

    didn’t see my start time. Felt sluggish again as I was away from workouts for a few days. Any suggestions to switch up the workout?

  12. Heather Colleen


    Burgener WU x 2

    Strength: Snatch practice x3
    30, 35, 45

    WOD: Randy 35#
    Time: 7:30

    Did an extra 5 snatches due to complicated penny system I tried out (7 pennies in a pile were 10 reps each, with one penny off to the side for the final 5 reps.) I’m going to keep a nickel in my bag from now on. Or, like, learn to count reps… :/

    Cash out: 10 MacKenzie Push-ups

    1. Oh….the counting gremlins strike again. LOL.
      Sometimes keeping track of reps, is more difficult than the WOD itself….

  13. Wux1. & burgener warm up
    Strength – snatch practice
    WOD. “Randy”
    75 power snatches. 75lbs. Rx
    Rob Brydges

  14. Tania and Matt vacation WOD

    Run around the campground 1km
    21 pushups
    42 squats
    15 pushups
    30 squats
    9 pushups
    18 squats

    Tania – 3:02
    Matt – 3:50
    Short one but felt good to try a WOD again!

    1. Way to go, you two! Keeping up with Crossit WODs while on vacation (you are sooooooo hooked!) LOL

  15. Mobility
    WU x 1
    Burgener WU x 2

    Snatch practice x 3

    WOD: Randy
    75 power snatches @ 75#

  16. Mobility
    WU x 1
    Burgener WU x 2

    Snatch practice x 3
    up to 70#

    WOD Rx

    time= 8:37

    First time doing this Rx, tough.

  17. Mob / WU x 1

    Burgener WU x 2

    Power Snatch x 3
    85 – 95 – 115 – 125 – 125
    Thanks for the coaching & tips Kevin.

    “Randy” as Rx’d.
    Time: 6:20 (PR of 1:39!)

    Aug 10, 2012 as Rx’d = 7:59

    What a difference a year makes. Still need to manage the breaks a bit better but happy with my progress… and more importantly that my wrist felt fine throughout.
    Dear Future Self, fewer “muscle snatches”, more “power snatches”, so you can push a bit harder at the end.

  18. Mobility
    Burgener x2

    Snatch practice (x3) 35-40-45-50-55

    WOD: Randy

    75 Snatches @ 45

    DNF – Had 6 left!

  19. Mobility

    Burgener x 2

    Power Snatch Practice (x3)

    Randy @ Rx
    75 Power Snatch 55#
    Time = 4:22

    Aug 2012 was 4:57 so 35 sec. PR. πŸ™‚

    Note to self: Did 35-10-10-13-7

  20. Late arrival.. Sorry Kevin
    Quick warmup, burgener.. A few quick warmup sets at 65-75.. 3-2-1 GO!!

    Randy Rx
    5:12 missed pr by :15.. Next time randy, next time!

    Finished off with 50 ‘late show’ burpees!! πŸ™‚

  21. 1 Armed Preggo Randy
    75 1 Arm power snatches 25# dumbbell


    Last year my 2 arm Rx time was 6:30, not really comparable but I did something faster than I did it before…which never happens these days so I guess it’s a small ‘baby size’ celebration.

    1. I had a flash of what ‘One Armed Preggo Randy’ would look like if he was a real person… what a mental picture!! πŸ˜‰

      Good to see you WODing however you can!

  22. Mobility
    WU x1
    Burgener x2
    Power snatch practice x3 – 20/25/30/35
    75 snatches at 20 time 9.26 ( hope to hit 30 next time πŸ™‚

  23. wux1
    Burgener x 2

    Power Snatch Practice (x3)

    Randy @ Rx
    75 Power Snatch 75#
    Time = 5:17
    PR of 10# + 4:43 min

    I did this WOD back in 2011 were I got 66 reps @ 65#

  24. Mobility
    WU X 1

    Burgener with group

    Practiced Power Snatch X 3


    WOD – Randy as Rx’d

    Time – 7:27 (34 seconds off PR)

    Thanks for counting and the push Jackie

  25. Mobility

    Burgener WU group
    Strength: Snatch practice x5

    WOD: Randy @ 35#
    Time: 6:55

    Cash out: 10 MacKenzie Push-ups

    Thanks for counting Jeff L. Your a slave driver but I’m sure if it wasn’t for you pushing me, I wouldn’t have finished.

    Great class 5:45! Thanks M-No

  26. Mob + WUx1 + Burgener WU

    Power Snatch 3-3-3-3-3
    50- 60- 65- 70- 80

    WOD Randy Rx = 4:52 (PR by 3:05, May 2011)

    Grip killer, that really kicked my ass… Split it 25-10-10-10-5-5-5-5 reps. Good work everyone!!

  27. Mobility

    Burgener WU group
    Strength: Snatch practice

    WOD: Randy @ 55#
    Time: DNF Finished 60 reps

    800m Run

  28. Mobility
    WU x1 ( 5 weighted pull ups 35#, 5 strict)

    Burgener wu x 2 as a group

    Snatch practice x 3

    Wod : Randy
    75 power snatch @75

    Time : 4.52 rx.

    Thanks for counting Craig!

    Fun class really liked this one.

  29. Valerie Arseneau

    Burgener WU

    Power snatch practice till 50 then back down to 45 to practice tips from Coach Kevin.

    Randy @35#
    Time: 6:37

    I didnt think I did this one before until mid-Wod I thought “hey, this feels familiar…” Looking online, I found out that I did! 1 year ago I did Randy @35# in 10:52. That is either a sweat PR or a typo from 2 yr ago. lol

  30. WU x 1

    Practiced KB Snatch

    Burgener WU


    WOD: Randy RX @ 55lbs


    PR:.15 seconds

    Thanks for the corrections Marie-Noelle. Great class!

  31. Mobility
    Burgener WU
    Strength: Snatch Practice 3X (20, 25, 30, 35, 40)
    WOD: Randy @ 35lbs.
    time: 6:40
    Thanks so much Corinna for the great coaching!! It really helped me a lot!! Nice to have a small class for us beginners too πŸ™‚

  32. Mob
    WU x 1
    Burgener WU

    Strength – Power Snatch with Jen B
    3 x 20-25-35-40-65 (I sneaked in that last set on Heather S’s bar πŸ˜‰ )

    WOD – Randy
    75 Power Snatch @ 45#
    Time : 5:53

    The only thing that I have to compare this to is Isabel which we did in early July of this year. That time i’d done 30 snatches at 35# in 1:56. So I figured that Randy was 2.5 times Isabel… so the time is pretty consistent but 10# more.

    Thanks for counting Jen!

  33. Mobility
    Burgener Wu with stick, then with 45# bar.
    Practice power snatch
    45/ 65/ 85/ 95/ 115/ 135/ 145/ 155 dropped back to 115 need to keep knees s little bent and bring shoulders up near the top of the deadlift. Bringing bar too far away from body. Thanks Kevin.
    Wod: Randy
    75 power snatches @ 75#
    Rx: 4.24
    Great work oly class
    Great oly class as always Kevin!

  34. MOB
    WU x 1

    Snatch practice 2’s

    WOD: Randy
    75 power snatch for time @55#

    Time: 6:07 Rx (pr of 1:00)

    So happy with the PR! Still need to work on my hand position – wide enough as I started, but crept in as the wod went on.

  35. WOD @ 55#: DNF. Had 68 reps in. Last year completed it RX in 8:03. Bleh. My lower back was really fatigued after 10ish reps, I think from my deadlifts yesterday and it was turning my form to shit. I may try this again on Change for Change to confirm that was the issue.

  36. Mobility, WUx1 (4x green band, remainder black band)

    Burgener WU as group
    Strength: Snatch practice x3
    35. 40, 45, 50, 55

    WOD: Randy @ 35#
    Time: 7:58

    Cashout: Forearm roll + 10 MacKenzie pushups

  37. MOB
    WU x 1

    Burgener x 2

    Power Snatch Practice (x5)

    Randy @ Rx
    75 Power Snatch 75#
    Time = 7:25

    Great work 6:45 Crew!

  38. Mobility
    WU x1

    Burgener wu x 2 as a group

    Snatch practice x 3

    Wod : Randy
    75 power snatch @75

    Time : 5:15 rx.

    Thanks for counting Jeremy I will get you next time!

  39. MOB WU X1
    Burgener WU as group
    Strength: Snatch Practice

    WOD Randy @#45
    Time: 8:05
    Great job Nooners! Thanks for all the great coaching Kevin! πŸ™‚

  40. WUx1
    Burgener WU group

    Strength – Snatch Practice x3

    WOD β€œRandy” 55#
    Time: 8:38

    Cashout: 10 Mackenzie Push up 3 sec hold

    Thanks for the tips Corinna and the counting too!

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