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“FAHK”

2019 CrossFit Southie Showdown WOD

142 17
  • AMRAP in 11 minutes
  • From 0:00-3:00, perform:
  • 15 Thrusters (95/65 lb)
  • 15 Chest-to-Bar Pull-Ups
  • Max Burpee Lateral Jumps
  • Rest 1 minute
  • From 4:00-7:00, perform:
  • 12 Thrusters (115/75 lb)
  • 12 Chest-to-Bar Pull-Ups
  • Max Burpee Lateral Jumps
  • Rest 1 minute
  • From 8:00-11:00, perform:
  • 9 Thrusters (135/95 lb)
  • 9 Chest-to-Bar Pull-Ups
  • Max Burpee Lateral Jumps

On an 11-minute clock, perform the prescribed work in the order written. The Thruster weight increases with each round. Athletes will be responsible for changing their own weights during the 1 minute rest period. Clips must be on the barbell in order for reps to count.

Score is the total of all completed reps, including Thrusters and Chest-to-Bar Pull-Ups. If an athlete fails to make it to the Burpee Lateral Jumps, he/she will still be given credit for the Thrusters and Chest-to-Bar Pull-Ups completed.

Movement Standards

Thruster: A Squat clean into the first rep is allowed. At the bottom of each rep, the crease of the hip must clearly pass below the knee. At the top of each rep, the barbell must be in control with the arms locked out overhead, and everything fully extended. Thruster Jerks will be allowed; however, this must be one continuous movement, with no pause before going overhead. Squat Clean-and-Jerks will not be allowed.

Chest-to-Bar Pull-Up: Each rep begins with straight arms at the bottom and ends with the chest clearly making contact with the bar below the collar bone. Any type of kips is allowed.

Burpee Lateral Jump: Burpees must be performed lateral to the barbell. At the bottom of the Burpee, the chest, belly, and thighs must make contact with the ground. The rep ends after jumping over the barbell. A two-foot take-off is required to hop over the bar. Absolutely no diving over the bar is allowed; athletes must bring their feet to the ground toward their hands before jumping over the Barbell.

Scaling

AMRAP in 11 minutes
From 0:00-3:00, perform:
15 Thrusters (75/55 lb)
15 Pull-Ups
Max Burpee Lateral Jumps

Rest 1 minute

From 4:00-7:00, perform:
12 Thrusters (95/65 lb)
12 Pull-Ups
Max Burpee Lateral Jumps

Rest 1 minute

From 8:00-11:00, perform:
9 Thrusters (115/75 lb)
9 Pull-Ups
Max Burpee Lateral Jumps

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Background: "FAHK" was the 2nd of 5 total WODs programmed for CrossFit Southie's @crossfitsouthie (Boston, MA, USA) 2019 Southie Showdown competition.
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