CrossFit South Rockland

Saturday, October 26, 2019

Hero Saturday 10/26

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.

Warm Up 
A- Mash- Glutes and hamstrings
Activate- 2x 5m band walk + good mornings

B- Barbell Complex Warm Up #3
Deadlift/ Back squat/ Good morning/ Press from behind the neck/ Front squat/ Press from the front/ Thruster

Deadlifts & synchronized, bar-facing burpees

With a partner, complete as many rounds as possible in 26 minutes of:
6 deadlifts w/210#  m/315#, each
9 bar-facing burpees, synchronized
9 bar muscle-ups, each
55-ft. partner barbell carry w/210# m/315#

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