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Kettlebell Swings

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Kettlebell Swings (Kettlebell Swing Practice RKBS 4x5 AKS 4x4 )

Light-Med weight, focus on technique using glutes, hamstrings and quads instead of lower back. Practice hip hinge (bow). Try not use arms at all & "hike" the bell.

Metcon (Weight)

6min EMOM of:
Odd: 10 Goblet Squats 53/35
Even: 10 KB Alt. Snatch 53/35 (5 ea side)
2min Rest, then…
6min EMOM of:
Odd: 10 Front Squats*
Even: 10 T2B
*Score is weight used in F. Squat*

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, June 18, 2020

Leaderboard

Men's Kettlebell Swings
Nathan Lancaster	06/18/2020	8 x 9 @ 53 lbs
Curt Kelly	06/18/2020	8 x 9 @ 53 lbs
Casey Moore	06/18/2020	8 x 9 @ 53 lbs

Women's Kettlebell Swings
Valerie Bayes	06/18/2020	8 x 9 @ 35 lbs
Nicole Sutton	06/18/2020	8 x 9 @ 35 lbs
Stacey Sappington	06/18/2020	8 x 9 @ 35 lbs

Male Athletes

1

Casey
Moore

8:00 AM CrossFit

8 x 9 @ 53 lbs

1

Curt
Kelly

8:00 AM CrossFit

8 x 9 @ 53 lbs

1

Nathan
Lancaster

6:00 PM CrossFit

8 x 9 @ 53 lbs

2

Andrew
Bystrom

6:00 AM CrossFit

8 x 9 @ 45 lbs

3

Terrence
Harris

5:00 PM CrossFit

8 x 9 @ 36 lbs

4

John
Marsh

6:00 PM CrossFit

8 x 9 @ 35 lbs

4

Ross
Bricklemyer

5:00 AM CrossFit

8 x 9 @ 35 lbs

4

Steven
Carney

6:00 AM CrossFit

8 x 9 @ 35 lbs

Female Athletes

1

Julie
Ursul

6:00 AM CrossFit

8 x 9 @ 35 lbs

1

Nicole
Sutton

8:00 AM CrossFit

8 x 9 @ 35 lbs

1

Stacey
Sappington

5:00 AM CrossFit

8 x 9 @ 35 lbs

1

Valerie
Bayes

6:00 PM CrossFit

8 x 9 @ 35 lbs

2

Heather
Keck

5:00 PM CrossFit

8 x 9 @ 26 lbs

2

Sarah
Speis

6:00 AM CrossFit

8 x 9 @ 26 lbs

2

Tammy
Brenningmeyer

8:00 AM CrossFit

8 x 9 @ 26 lbs

3

Marjorie
Keagy

5:00 AM CrossFit

8 x 9 @ 24 lbs

4

Kelly
Hodge

5:00 AM CrossFit

8 x 9 @ 18 lbs

I don’t really know the weight, didn’t pay attention lol

4

Samantha
Cryts

6:00 PM CrossFit

8 x 9 @ 18 lbs