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Monday May 21, 2012

From Emilio……

http://library.crossfit.com/premium/video/CFJ_MartonePowerSwing_ipod.mov?e=1337554916&h=2ed8e9ace694752d9db8d15f066c1532

This video is worth 7 minutes of your time.

The focus is on the Power Swing, however, it is a good reference for teaching the russian swing.

Notice, his  (elbows) are not in full extension at the top of the Russian swing. The wrists are straight, but the elbows are slightly bent (internally) when the KB is at max height or eye level. You only see this form from people who really know what they are doing and/or have had good coaching.

Please practice this!

“No flop at the top” is a good cue.

Full

A) Dead Lift 5-3-1+; Rest 2-3 B/T; (75%,85%,95% of your 90% 1 RM)


Movement Prep

For Time:

“Diane”

21-15-9 reps for time

  • Deadlift 225#/155# (or 50-60% 1 RM)
  • Handstand Push-ups (sub P. Press @ 50-60% 1 RM)
__________________________________________________________________________________________________________________


Name Time
Cindy 3:53
Laura R. 5:12
Sara B 5:27
Melissa B. 5:21
Lisha 6:07
Michelle 6:04
Nick M. 6:20
Lisa 6:08
Ed 4:22 Mod
Valerie 6:21
Jeremy 6:25 HSPU Scaled
Kim
John 4:00
Javier 6:43
Aaron 6:13
Seth 4:26
Tony 3:56 185# DL
Steve 3:12 (Mod)
Reno 3:31 215#  Scaled
Keith 4:16 Mod
Mike W. 4:36 P.Press
Connie 5:06 Mod
Travis 5:38 Rx
Tara 5:58
Jen 5:25 HSPU scaled
Laura M. 5:20 155#
Laurie K. 5:23 HSPU Mod
Katie K. 5:41 Burpees
Yaisa 4:33  P. Press
Tom 6:11 P.Press
Amy  5:55 P.Press
Dave  5:10 HSPU Mod
Katie K. 4:58 P.Press
Tayler 7:59 HSPU Scaled
Emilio 4:04 AM
Julie S. 4:46 P.Press
Heather 6:32 HSPU  Mod
Melissa  6:33 Burpees
Emily 7:27 Mod
Jessika 6:03 Burpess
Penny 6:16 Burpees
Jackie 5:42 Burpees
Cherstin 5:10 Burpees
Cynthia 4:39 P.Press
Tracy 5:09
Nicolle 4:45 Burpees
Jolene 5:20 P.Press
Lynn 5:05 HSPU Mod
Kevin 8:30 Mod
Cathy 4:32
Nancy 5:11
Paula 4:26 box hspu
Gregg 4:40
Whit 3:38 2abmat
JoDee 5:26 mod
iJaesin 6:31 hspu 12-9-6
Bill T. 6:37 burpee
Cassidy 5:38 p press
Justin 4:32 (hspu 15-12-9)
Christina 3:23 2abmat
Erica 5:00 1abmat
Sharon 5:07 band hspu 15-12-9
AnnMarie 6:07 2abmat
Wendy 4:55 p press
Trey 6:51 1abmat

 

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