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“Heavy Sack”

2017 CrossFit Southie Showdown WOD

2.2K 18
  • For Time
  • 535 meter Sandbag Run (48/36 lb)
  • 40 Hang Power Cleans (115/75 lb)
  • 535 Run
  • 20 Thrusters (115/75 lb)
  • 20 Sandbag Over The Shoulder (48/36 lb)
  • Time Cap: 13 minutes

Movement Standards

Hang Power Clean: Athletes must clearly establish the hang position by deadlifting the bar to the hips before initiating the first rep. At the top of each clean, elbows must be completely through and the athlete must stand to full extension before lowering the barbell into the next rep.

Thruster: Athletes must pass through a full squat (hip crease below the knee) and finish with the bar locked out overhead. Athletes must show control (feet not moving, etc.) before descending into the next rep. No re-dipping under the bar will be allowed. A squat clean for the first rep is acceptable.

Sandbag Over Shoulder: The sandbag must clearly pass over the top of the shoulder for each rep. Any method of getting the sandbag over the shoulder will be permitted.

Run: Stay within your lane and running route while inside the gym. Failure to do so will result in a 3 burpee lateral jump penalty to be assessed on the spot.

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Background: “Heavy Sack” was a WOD programmed by CrossFit Southie @crossfitsouthie (Boston, MA, USA) for their 2017 Southie Showdown. It was posted on their site on October 14, 2017.

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