DUMBBELL COMPLEX #777 + JUMPS
10 Rounds for time: ~ used 2x12 kg db
5 dumbbell hang clean
5 dumbbell front squat
5 dumbbell push press
5 burpees ~ 5 push jerk
5 box jumps (20" BOX) ~ 5 deadlift
EXAMPLE: you weigh 200lbs use 2 x 50lb dumbbells (50% BW)
(25:57)
Video from santa cruz crossfit. the exercise was quite similar but i think they up the weight every round and they only did five rounds.
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Row 2k for time ~ (damper setting - 10)
(8:48)
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A couple Olympic lift complexes courtesy of Mike Burgener:
Power Snatch + Overhead Squat + Hang Snatch + Snatch; Power Clean + Front Squat + Hang Clean + Clean + Jerk. Nearly fatal for the fat kids.
Watch the video here - [mov]
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Nutrition: Avoiding Metabolic Derangement (Issue 15 of CFJ)
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