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Components
Kettlebell Swings
Metcon
Settings
Location
(All)
CROSSFIT TRENCHES
Program
CrossFit
Open Gym
Date
WOD
B. Gittings - CROSSFIT TRENCHES
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:00 AM CrossFit
9:00 AM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
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55 - 64
65+
Count (M/F):
18 (8/10)
WOD
B. Gittings
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
video library
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Whiteboard:
Thursday, June 18, 2020
Leaderboard
Men's Kettlebell Swings
Casey Moore
06/18/2020
8 x 9 @ 53 lbs
Curt Kelly
06/18/2020
8 x 9 @ 53 lbs
Nathan Lancaster
06/18/2020
8 x 9 @ 53 lbs
Women's Kettlebell Swings
Julie Ursul
06/18/2020
8 x 9 @ 35 lbs
Valerie Bayes
06/18/2020
8 x 9 @ 35 lbs
Nicole Sutton
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
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