King Kong

Golden Brown – King Kong – CrossFit West from Crossfit West Santa Cruz on Vimeo.

King Kong is a workout that has been floating around the CrossFit world for little while now.  Certainly one of the heaviest, if not the heaviest of the CrossFit WODs, King Kong mixes heavy lifts with bodyweight gymnastic movements.

3 Rounds

1 Deadlift 455#

2 Muscle Ups

3 Squat Cleans 250#

4 Handstand Pushups

Golden recently became the first CF West athlete to complete King Kong as rx’d. As his squat clean PR was 250#, the weight required for the WOD, he planned on doing just one round, but after banging out 3 reps, he charged the last 2 rounds for the whole enchilada.

Congratulations Golden.

Workout:

3 Rounds of the complex of:

3 rounds of the following plus one 100m sprint makes 1 round

2 Deadlifts

3 Hang Power Cleans

2 Push Jerks

3 Front Squats

2 Rounds of the complex of:

2 rounds of the following plus one 100m sprint makes 1 round

2 Deadlifts

3 Hang Power Cleans

2 Push Jerks

3 Front Squats

1 Round of the complex of:

1 round of the following plus one 100m sprint makes a round

2 Deadlifts

3 Hang Power Cleans

2 Push Jerks

3 Front Squats

Guys use 135#, dolls use 85#.

Post time and weight to Comments.