2016 CrossFit Southie Showdown WOD
- For Time
- 90 Double-Unders
- 9 Hang Squat Snatches (115/75 lb)
- 9 Bar Muscle-Ups
- 70 Double-Unders
- 7 Hang Squat Snatches (115/75 lb)
- 7 Bar Muscle-Ups
- 50 Double-Unders
- 5 Hang Squat Snatches (115/75 lb)
- 5 Bar Muscle-Ups
- Time Cap: 11 minutes
Hang Squat Snatch: Athlete must establish the hang position on the first rep each time. Bar must be received in the bottom position with the hip crease below the knee for every rep for the advanced division. Rx division may Hang Power Snatch and overhead squat. The hip crease must past below the knee and stand to full hip extension with the bar in control in the overhead position in order for the rep to count. Barbells must be controlled and remain in the athlete’s lane at all times. Failure to do so will result in a 3 burpee lateral jump penalty on the spot.
Double-Under: Rope passes under the feet twice for every jump. The rep that you trip up on will not be counted.
Bar Muscle-Up: The rep begins with straight arms at the bottom. At the top, full lockout is required with elbows fully extended. Fade away bar muscle ups where the athlete does not meet lockout at the top over the pull-up bar before falling into the next rep will not be counted. Absolutely no glide kips will be allowed: hips, knees, and/or feet must not pass higher than the pull-up bar at any point.