Crossfit's King Kong workout by Josh Everett:
1x 455lb Deadlift
2x Muscle Ups
3x 250lb Squat Clean
4x Hand Stand Push Up
x3 for time
http://crossfit.com/
Crossfit's King Kong workout by Josh Everett:
1x 455lb Deadlift 2x Muscle Ups 3x 250lb Squat Clean 4x Hand Stand Push Up
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Looks like a great workout, Imma be trying this when I get a chance. But seriously, you are gonna kill your back if you keep doin cleans/DLs like that. With proper technique, you'll be able to lift more safely, and set an even higher bar for people to try and achieve.
@Freddie3333 nah dude his form is good, and both of those weights are at an insanely low percentage of his 1RM, he cleans like 350 and deads like 570 or somethin
I'm not the authority, but I am an Olympic Weightlifter and Coach. There are a few shortcomings in his form, such as the position of his back during the clean, and the deadlift; there is no hit from his thigh on the clean and his catch stance is bent over. Just because you're doing less than your max doesn't mean your form should suffer, it should be better. There's no rebend in his knees, he's unnecessary torque on his back, because of it. Just saying it'd help crossfit to do these lifts well.
@Freddie3333 He's also an olympic lifter, and he's the head Strength & Conditioning coach at UC Riverside, his back is pretty flat and he's bent over in the bottom of the clean i believe because he has some sort of injury or flexibility issue, thats why he always split cleans and split snatches, type his name in the search bar here on youtube and there should be a vid of his 155 kg clean and jerk at 80 kg Bw, i think those r the numbers, he only did squat cleans because thats whats in the WOD
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176 lbs??? How tall is he?
That's really impressive!