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Workout of the day – Saturday June 11th

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Community Hero WOD – “Kev”

With a partner, complete as many rounds as possible in 26 mins of:

6 Deadlifts (BB: 315/205 lbs; KB: 2×32/24 kg) (each)

9 Synchronized Bar Facing Burpees

9 Bar Muscle-ups (each) OR 18 chest-to-bar pullups

20 sec partner barbell hold (315/205 lbs) OR 20 sec synchronized double DB hold (50/35 lbs or more)

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.

Olympic lifting


glute activation + hip mobility

Hang clean + Front squat – 5 x (3+5) at 50%

Time cap: 10 min

Deficit clean lift-offs (4″ deficit) – 5×3 at 60%

Time cap: 10 min

Press – 3×5 at 40%

Time cap: 6 min

Press in split – 3×3 at 50%

Time cap: 6 min

Jerk from split – 3×3 at 60%

Time cap: 6 min

Cash out:

“Swinging Annie”

For time: 50-40-30-20-10

Russian KBS 24/16 kg

Ab-mat situps

Time cap: 10 min