Tag Archives: Dumbbell Cleans

Weighted Pullups and Dips then Burpee Pullups, DB Clean and Press

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Take 10 minutes and work on

3 rounds of

  • 5 x Weighted Ring Pullups @ 10kg
  • 8 x Weighted Ring Dips @ 10kg

Then AMRAP in 12 minutes

  • 6 x Burpee Pullups
  • 6 x Dumbbell Clean and Press @ 16kg

Results: Metcon 6 rounds plus 8 reps.

Back Squats then CF Open WOD 25.1

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3 rounds of

  • 5 x Back Squats @ 97% of 5RM

Then the Crossfit Open workout 25.1 for 55-59 age group…

AMRAP in 15 minutes of

  • 3 x Burpees (Rx is lateral over the DB)
  • 3 x Single Dumbbell Hang Clean and Press @ 14kg (Rx is 15kg)
  • 10 x Lunges (Rx is 2 x 4.5m walking)
  • 6 x Burpees
  • 6 x Single Dumbbell Hang Clean and Press
  • 10 x Lunges
  • 9 x Burpees
  • 9 x Single Dumbbell Hand Clean and Press
  • 10 x Lunges
  • etc. adding 3 to the Burpees and Clean and Press until time is up

Alternate hands on the Clean and Press as desired (alternate per rep, do sets of 3 then alternate, etc.)

Results: Used 210lbs/95kg for the Back Squats. Metcon 7 rounds plus 22 reps (260 reps).

Deadlifts and Pullups then Box Jumps, Burpees and DB C&P

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5 rounds

  • 3 x Deficit Deadlifts @ heavier than last time
  • 6 x Strict Pullups

Then 3 rounds per arm/leg, perform all reps with one arm/leg then switch to the other. Rest 1 min between rounds.

  • 10 x Single Kettlebell Kickstand Deadlift @ 24kg
  • 3 x Single Arm Bent Row @ 24kg

Then 5 rounds for time

  • 10 x Box Jumps
  • 10 x Burpees
  • 10 x Dumbbell Hang Clean and Press @ 14kg per hand

Results: Deadlifts @ 240lbs/110kg. Metcon 11:56.