What is a good time for Randy?

Good times for Randy depend on your fitness level: Elite athletes finish under 10:01, advanced athletes target 10:01-8:01, intermediate athletes aim for 8:01-6:31, and beginners should focus on proper form over 6:31.

What is considered a good Randy time?

A good Randy time for most CrossFit athletes is between 8:01-6:31 (intermediate level). Elite times are under 10:01, but focus on consistent movement and proper form rather than just speed.

How fast should I do Randy?

Your Randy pace should match your fitness level. Beginners should aim to finish around 6:31 with good form, while advanced athletes can target 10:01-8:01. Always prioritize proper movement over speed.

How do I scale Randy?

Randy can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Randy work?

Randy is a full-body workout that develops multiple fitness domains.

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Workout Description

For Time 75 Power Snatches (75/55 lb)

Why This Workout Is Medium

Hero WOD. 75 power snatches (75lb) for time. Tests light barbell cycling efficiency/endurance sprint.

Benchmark Times for Randy

Elite: <10:01
Advanced: 10:01-8:01
Intermediate: 8:01-6:31
Beginner: >6:31

Training Focus

This workout develops the following fitness attributes:

Power (8/10): The power snatch is an explosive Olympic lift. This WOD is a classic test of power-endurance, demanding high turnover and sustained power output for all 75 reps.
Speed (8/10): This WOD is all about speed and barbell cycling efficiency. Fast, unbroken sets (or very quick singles) with minimal rest are critical for a top time.
Stamina (7/10): Cycling 75 light power snatches tests grip, back, shoulder, and leg muscular endurance. Maintaining form and speed for all 75 reps without significant breaks is the challenge.
Endurance (5/10): For time: 75 power snatches (75/55 lb). This is a sprint WOD that heavily taxes cardiovascular endurance and the ability to maintain technique under high metabolic stress in a short duration.
Flexibility (4/10): Requires good mobility for power snatches (overhead position, hip hinge) to be performed efficiently for 75 reps.
Strength (3/10): Power snatches at 75/55 lbs are a light load, focusing on speed, technique, and cycling efficiency rather than maximal strength.

Modality Profile

A classic benchmark test of pure weightlifting endurance. The entire workout is 75 reps of a single weightlifting movement (Power Snatch).

Similar Workouts to Randy

If you enjoy Randy, you might also like these similar CrossFit WODs:

Regionals 15.1 (91% similar) - For Time: 75 Snatches (75/55 lb)...
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18.0 (86% similar) - 21-15-9 Reps for Time of: Dumbbell Snatches (50/35 lb) Over-Dumbbell Burpees...
Double-Rep Light DT (86% similar) - 5 Rounds for Time 24 Deadlifts (95/65 lb) 18 Hang Power Cleans (95/65 lb) 12 Push Jerks (95/65 lb)...
Grace (86% similar) - For Time 30 Clean-and-Jerks (135/95 lb)...
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Speed Round (85% similar) - AMRAP in 9 minutes 3 Power Cleans (135/95 lb) 3 Front Squats (135/95 lb) 3 Push Jerks (135/95 lb) 9 ...

These WODs similar to Randy share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	5/10	For time: 75 power snatches (75/55 lb). This is a sprint WOD that heavily taxes cardiovascular endurance and the ability to maintain technique under high metabolic stress in a short duration.
Stamina	7/10	Cycling 75 light power snatches tests grip, back, shoulder, and leg muscular endurance. Maintaining form and speed for all 75 reps without significant breaks is the challenge.
Strength	3/10	Power snatches at 75/55 lbs are a light load, focusing on speed, technique, and cycling efficiency rather than maximal strength.
Flexibility	4/10	Requires good mobility for power snatches (overhead position, hip hinge) to be performed efficiently for 75 reps.
Power	8/10	The power snatch is an explosive Olympic lift. This WOD is a classic test of power-endurance, demanding high turnover and sustained power output for all 75 reps.
Speed	8/10	This WOD is all about speed and barbell cycling efficiency. Fast, unbroken sets (or very quick singles) with minimal rest are critical for a top time.