“Slay”

CrossFit Southie Showdown WOD

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  • For Time
  • 50 Wall Ball Shots (20/14 lb)
  • Then 2 Rounds of:
  • 15 Burpee Box Jumps (24/20 in)
  • 20 Alternating Single Arm Dumbbell Snatches (50/35 lb)
  • Time Cap: 10 minutes

Movement Standards

Wall Ball Shots: Hip crease must pass below the knee for every rep and the ball must make contact at or above the target. If the ball is dropped, it must settle and come to a full stop before starting the next rep. All athletes will shoot to a 10’ target.

Burpee Box Jumps: Athletes must be perpendicular to the box when performing the burpee. No lateral burpees or jumps will be allowed. Chest and legs must make contact with the ground at the bottom of the burpee. At the top of the box jump, athletes must stand to full extension with hips, knees and shoulders fully extended. Stepping down is allowed in all divisions. A two foot take off is required on every jump in the Advanced and Rx divisions.

Single Arm Snatches: Both heads of the dumbbell must touch the ground at the same time at the start of each rep. The dumbbell must be locked out with the arm fully extended over the shoulder and in line with the ear. The dumbbell then must be controlled on the way down for a successful rep. There will be no dropping the dumbbells from above the knee. Doing so will result in a no rep. Athletes must alternate arms on each rep. If an athlete receives a no rep, he/she must complete a successful rep on that side before switching arms.

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"Slay" was a WOD programmed by CrossFit Southie @crossfitsouthie (Boston, MA, USA) in Boston for their 2017 Southie Showdown. It was posted on their site on October 20, 2017.
Scoring : For Time
Category : Qualifiers