Warm-up: Fanny wackers, Frankensteins, over the fence, under the fence, 10 overhead squats,Â 10 push-ups, 10 sit-ups, 10 back extensions, 10 pull-ups
Skill: Hang Clean
â€œTHE DUMBBELL BEARâ€
Every minute on the minute for 20 minutes perform the following:
5 Dumbbell Deadlifts
5 Dumbbell Hang Cleans
5 Dumbbell Thrusters
Loading should equal about 45% of bodyweight.
Workout Courtesy of Crossfit Coach Michael Rutherford.
Check out his book and DVDÂ DUMBBELL MOVES collection.
Compare to:Â December 3, 2009 [prevpost=3763]