WOD
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Posted August 27, 2009 in WOD by Brendan Sonnichsen

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)

3 Comments to “Friday, August 28, 2009”

  • Tapout
    August 28, 2009 at 9:26 am

    Is was interesting to do DL like this..
    I didn’t feel at the top of my game today…but still happy with results.
    225# – 160%
    230# – 164%
    235# – 168%
    215# – 153%
    215# – 153%
    215# – 153%
    215# – 153%
    TOTAL: 1104

  • Erika
    August 28, 2009 at 11:35 am

    @Tapout
    Way to go girl – your DL is looking strong!

    140# – 107%
    145# – 112%
    150# – 115%
    155# – 119%
    160# – 123%
    160# – 123%
    165# – 127%
    TOTAL: 826

    Added 10# to my last 5RM. Think that was max though, don’t think I could have gone any heavier.
    Those L-sits are getting harder!

  • chris
    August 28, 2009 at 7:46 pm

    205# – 105%
    245# – 125%
    275# – 141%
    300# – 154%
    305# – 156%
    310# – 158%
    320# – 164%
    total : 1003

    Fun. But my ass is still sore.

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