Rules - Only 1 athlete can do burpees at at time. Some teams might decided to switch burpee athletes every other rep and if you do, make sure not to start your burpee until your partner is on the plate with both feet (finished with their rep). Reps do not have to be divided equally on the burpees i.e. 60/40.
The 6 rounds of running and slam ball have slightly different rules. We still have the rule that only 1 athlete can be working at a time. However, this work has to be divided evenly so each athlete does 3 full rounds. Additionally, the work of 1 round cannot be split between the partners. You have to complete the run and the slam ball reps before your partner can start their run.
1-Arm Bottoms Up KB Walk - 1 min per arm - heavy as possible x 1 set
Strict Overhead Press - 5 Rep Max - from the floor
-15% of your 5RM for 2 more sets of 5 reps with last set 5+
21 - 15 - 9
Shoulder to Overhead (135/95)
immediately followed by
12 - 9 - 6
Power Cleans (135/95)
Toes to Bar
This workout has 72 reps hanging from the rig.
User beware before your hands become hamburger meat. Scale before you bleed.
Mohamed Ehab, my prediction to win the 77kg category at the Weightlifting World Championship taking place as we speak. This is him warming up in 2015 for his Silver Medal showing at the World Championship.
If you're interested in learning how to perform a KB Snatch, then first perfect your 1-Arm KB High Pull
Scores from Saturday
WOD – “Jon Diaz” –
November 25, 2017 Jon Diaz, a local CrossFitter, lost his life last year on the night before Thanksgiving in a tragic altercation downtown Syracuse in Armory Square. The friends of Jon Diaz asked us all to do his WOD in his memory.
Barefoot Single Leg RDL
2 Min AMRAP per leg
-Every time your opposite leg touches the ground, punishments will be handed out.
First two minutes - Hollow Rock
Last two minutes - AbMat Sit-Ups
26 Min AMRAP (Jon Diaz was 26 when he died)
11 Deadlifts 205/140
24 Wall Ball (20/15)
16 Alternating Reverse Lunges
15 AbMat Sit-Ups
Jon was 26 when he died, on 11/24/16. Jon Diaz GoFundMe Page, click here.
-Teams can decide how heavy they want to go with their MB and yes, the 100 is available
-For 3 Minutes athletes must pass the MB over the box barrier that separates them and while the MB is on the opposite side, they must complete 1 Air Squat. Catch, throw, squat, catch, throw, squat for 3 minutes. Team Pride!