“Kev”

CrossFit Hero WOD

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  • AMRAP (with a Partner) in 26 minutes
  • 6 Deadlifts (315/205 lb), each
  • 9 Bar-Facing Burpees, synchronized
  • 9 Bar Muscle-Ups, each
  • 55 ft Partner Barbell Carry (315/205 lb)

Scaling
Use a load you can deadlift for 10 unbroken reps. If you can complete 1 bar muscle-up, consider starting each round with a set of bar muscle-ups, then finish the round with chest-to-bar pull-ups. If you cannot yet complete a bar muscle-up, choose a challenging pull-up variation. The carry can be performed however the athletes choose. A suggested approach would be for each person to carry one end of the barbell.

Beginner
With a partner, complete as many rounds as possible in 20 minutes of:
6 deadlifts, each
9 bar-facing burpees, synchronized
9 jumping chest-to-bar pull-ups
55-ft. dumbbell farmers carry

Men use 135-lb. barbell for deadlifts, 35-lb. dumbbells
Women use 95-lb. barbell for deadlifts, 25-lb. dumbbells

Find a weight that is challenging but can be performed with excellent technique. If you are not comfortable jumping over the bar, step over. Watch this video on Jumping Pull-ups for tips on how to set up and execute correctly.

Intermediate
With a partner, complete as many rounds as possible in 26 minutes of:
6 deadlifts, each
9 bar-facing burpees, synchronized
9 chest-to-bar pull-ups, each
55-ft. partner barbell carry

Men use 245-lb. barbell
Women use 155-lb. barbell

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namesake photo
Background: Operator Cpl. Kevin van de Rijdt, 26, of the Netherlands, died Sept. 6, 2009, during heavy combat in Afghanistan. He was a member of Special Forces (Korps Commando Troepen) Task Force 55 within the Netherlands Armed Forces.

Van de Rijdt was an avid CrossFit athlete and instructor in Venlo, Netherlands. His favorite movements included deadlifts, bar muscle-ups and partner bar-facing burpees.

He is survived by his father, Paul; his mother, Karin; his sister, Wendy; his godchild; and many colleagues and friends.

This Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Wednesday, September 6, 2017 (170906).
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