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Friday, August 28, 2009

CrossFit's version of the kettlebell swing
CrossFit's version of the kettlebell swing

If you’re coming to this weekend’s kettlebell cert, you should probably consider taking this as a rest day.

A. Deadlift 7 heavy sets of 2 reps. Looking for technical *excellence*. Post percentage of bodyweight of your successful reps to the board.

e.g. At bodyweight 175, lifting 350 pounds is 200%. If I lift 350 for all 7 sets then my score is: 200+200+200+200+200+200+200 = 1400. Goal is highest amount of points you can achieve. Poor form is a failed set (a zero).

B. Leg lift to L, hold (aim to accumulate 75s), finish by lifting toes to bar (only count your cumulative time if your toes touch bar to finish set)

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