Tag Archives: Dumbbell Cleans

Pullups and Rows then Lumberjack 20 with a Bike

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10 rounds

  • 3 x Weighted Pullup @ 15kg

Then accumulate

  • 30 x Straight Arm Cable Pulldowns @ 70lbs

Lumberjack 20 with Biking instead of Running or Rowing. For time:

  • 20 x Dumbbell Deadlifts @ 20kg per hand
  • Bike 800 meters
  • 20 x Kettlebell Swings @ 32kg
  • Bike 800 meters
  • 20 x Dumbbell Front Squats @ 20kg per hand
  • Bike 800 meters
  • 20 x Burpees
  • Bike 800 meters
  • 20 x Dumbbell Push Press @ 20kg per hand
  • Bike 800 meters
  • 20 x Alternating Box Step Ups (r+l=1rep)
  • Bike 800 meters
  • 20 x Dumbbell Squat Cleans @ 20kg per hand
  • Bike 800 meters

Results: Metcon 24:47. Last set of Squat Cleans was very hard.

Presses then DB Clean, DB Front Squats and Row

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Every 2 minutes for 10 minutes work up to a heavy

  • 3 x Strict Press

Then with as few breaks as possible accumulate

  • 50 x Strict Press @ 45lbs

For max Calories, every 2 minutes for 16 minutes

  • 3 x Dumbbell Hang Power Clean
  • 3 x Dumbbell Front Squat
  • 2 x Dumbbell Hang Power Clean
  • 2 x Dumbbell Front Squat
  • 1 x Dumbbell Hang Power Clean
  • 1 x Dumbbell Front Squat
  • Row 30 seconds

Results: Strict Presses 95-115-125-135-135 (1 rep). Second part in 3 sets, 25-10-15. Metcon 10-10-9-9-9-10-10-10 calories, 77 total.

Back Squats and Hip Thrusts the Deadlifts, Cleans and Presses

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4 rounds work up to a heavy

  • 10 x Back Squat

Then accumulate

  • 30 x Hip Thrusts @ max weight from above

Then for time, 10-9-8-7-6-5-4-3-2-1 of

  • Deadlift @ 18kg Dumbbells
  • Bench Press @ 18kg Dumbbells
  • Clean @ 18kg Dumbbells

Results: Back Squats 155-165-180-185lbs. Metcn 10:43.

Power Clean, Front Squats, Push Press and Burpees

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Every 2 minutes for 14 minutes (7 rounds) work up to a heavy

1.1.1 x Power Clean, rest 10 seconds between reps

For time 10-9-8-7-6-5-4-3-2-1 of (taken from onlinewod on Instagram)

  • Dumbbell Power Clean @ 16kg
  • Dumbbell Front Squats
  • Dumbbell Push Press
  • Burpees

Results: Power Clean 95-110-125-140-155-160-165lbs (failed on second rep). Metcon 11:57.

Pullups then Burpees, Cleans, Presses and Step Ups

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5 round, resting as needed…

  • 3 x Strict Pullups (try to get as high as possible)
  • 3 sets of
    • 6 x Alternating Single Leg Pikee Lift
    • 3 x Pike Lift

Then E2MOM for 6 minutes

  • 5 x Weighted Wide Grip Pullups @ 10kg

Then 4 rounds for time (Inspired by Atomic Crossfit’s Dancer WOD)

  • 12 x Burpees
  • 14 x Alternating Single DB Hang Clean and Press (7 per arm, switch per rep) @ 16kg
  • 16 x Alternating Dual DB Step Ups @ 16kg per hand (8 steps per leg)

Results: Hit the bottom half of my chest on a couple of the pullups, just another couple of inches… Metcon 13:12.