Randy
75 power snatches for time. Rx is 75/55 lb (34/25 kg), men's and women's — the same bar for a lifter who snatches twice it and one who snatches barely more. Type your snatch and this page says whether Rx is Randy for you, or what to scale to, and a warm-up to it. It runs in this tab — nothing is sent anywhere.
The workout, as written
| For time | 75 power snatches for time |
|---|---|
| The reps | 75 |
| Rx, men | 75 lb · 34 kg |
| Rx, women | 55 lb · 25 kg |
| A rep | Power snatch — Floor to locked out overhead, caught above parallel. |
The workout and its Rx loads are CrossFit's, as published, in pounds and in kilos; the kilos are CrossFit's own figures, not a conversion done here.
How heavy Randy should be
Seventy-five reps is a light bar cycled in big unbroken sets. The bar should be light enough that what slows you down is your lungs, not the weight, and that the last set is still a power snatch rather than a muscle snatch with a press-out.
Randy aims for 35–45% of your squat snatch.
Rx is Randy as written when it is at most 45% of your squat snatch — a men's snatch of 75.6 kg (166.7 lb) or more for 34/25 kg (75/55 lb), a women's of 55.6 kg (122.3 lb) or more. Under that, scale the bar to 45% of your snatch, rounded down to a loadable weight. Randy aims for 35–45% of it.
The band is a conventional coaching margin — the share of a snatch a coach would scale a for-time snatch workout to, so it stays fast and close to miss-free — reasoned from practice, not fitted to anybody's times. It is a share of your squat snatch, like every band on this site, and only the bar is scaled here.
Rx or scale, at your snatch
| Rx | |
|---|---|
| Of your snatch | |
| Verdict |
Warm-up to
| Set | Load | Reps |
|---|
The empty bar first, then the rungs coaches commonly call out, stopping below the main lift's working percentage. Loads are rounded down to the nearest 2.5 kg (5 lb), and never below the empty bar.
And then the snatch itself
Scaling the bar gets you through Randy. What caps your snatch is a different question: tell the planner your snatch and the lifts you already know, and it names the one thing holding it back and writes a session for it. A lift you have not tested is left out rather than guessed.
Find what is capping your snatch →
The planner opens with the snatch you typed above. Every load at it:your percentages → · How good is it for your bodyweight? Your Sinclair →
The drill
Every rep of Randy is a power snatch, which as a drill runs at 80–85% of your squat snatch. The hips fully open before the feet move, and a catch above parallel that is locked the moment it lands.