Tag Archives: Dumbbell Press

RFE Split Squats then BJs, DB Power Cleans and DB Push Presses

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EMOM for 10 minutes alternate the following (5 rounds on each leg)

  • Odd – 8 x TRX Rear Foot Elevated Split Squats Left @ 16kg per hand
  • Even – 8 x TRX RFE Split Squat Right @ 16kg per hand

Then the Randy Moss WOD from Atomic Crossfit…

AMRAP in 8 minutes of

  • 3-6-9-12… x Dumbbell Push Press @ 16kg per hand
  • 10 x Box Jumps

Rest 5 minutes then AMRAP in 8 minutes of

  • 10 x Dumbbell Hang Power Cleans @ 16kg
  • 3-6-9-12… x Box Jumps

Results: Metcon 6 rounds and 5 rounds plus 19 reps.

Bench Press and Dips then Row, DB Snatch, DB Clean, DB Press

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Take 15 minutes and work up to a heavy

  • 5 x Bench Press

Then every 3 minutes for 9 minutes

  • 10 x Dips

Then AMRAP in 4 minutes

  • Row 500m
  • Max Reps Dumbbell Snatch @ 16kg per hand (use two DBs)

Rest 2 minutes then AMRAP in 4 minutes

  • Row 500m
  • Max Reps Dumbbell Hang Power Clean @ 16kg per hand

Rest 2 minutes then AMRAP in 4 minutes

  • Row 500m
  • Max Reps Dumbbell Push Press @ 16kg per hand

Results: Bench Press 170lbs/77kg. Metcon 17-24-29 reps.

OH Presses then DB Snatches and Pushups

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Take 15 minutes and work up to a heavy

  • 5 x Strict Overhead Press

Then EMOM for 6 minutes

  • 8 x Dumbbell Push Press @ 18kg

Then for time (time cap 20 mins)

  • 10 x Alt Dumbbell Snatch (L+R=1 rep) @ 20kg
  • 5 x Pushups
  • 9 x Alt Dumbbell Snatch (L+R=1 rep) @ 20kg
  • 10 x Pushups
  • 8 x Alt Dumbbell Snatch (L+R=1 rep) @ 20kg
  • 15 x Pushups
  • 7 x Alt Dumbbell Snatch (L+R=1 rep) @ 20kg
  • 20 x Pushups
  • 6 x Alt Dumbbell Snatch (L+R=1 rep) @ 20kg
  • 25 x Pushups
  • 5 x Alt Dumbbell Snatch (L+R=1 rep) @ 20kg
  • 30 x Pushups
  • 4 x Alt Dumbbell Snatch (L+R=1 rep) @ 20kg
  • 35 x Pushups
  • 3 x Alt Dumbbell Snatch (L+R=1 rep) @ 20kg
  • 40 x Pushups
  • 2 x Alt Dumbbell Snatch (L+R=1 rep) @ 20kg
  • 45 x Pushups
  • 1 x Alt Dumbbell Snatch
  • 50 x Pushups

Results: Overhead Press 125lbs. Metcon 8 rounds plus 2 snatches and 40 pushups… that was a lot of pushups!

Pullups and Knee Raises then Burpees, C&J and Thrusters

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Every 2 minutes for 10 minutes

  • 3-5 x Weighted Pullups
  • 6-8 x Weighted Knee Raises / Knees to Waist

For the knee raises put the weight between my feet, then hanging from the pullup bar lifted until knees were parallel to my waist.

Then the Street Parking Instagram WOD from June 23.

AMRAP in 18 minutes of

  • 5 x Lateral Burpees Over the Dumbbells
  • 5 x Dumbbell Hang Clean and Jerk @ 14kg per Hand
  • 5 x Lateral Burpees Over the Dumbbells
  • 5 x Dumbbell Thrusters @ 14kg per Hand

Results: Metcon 8 rounds plus 4 reps. Used heavier weight since there were only 5 reps per movement. Target was 8 rounds so seems like I picked right.

Front Squats then Street Parking’s Athena WOD

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Take 15 minutes and work up to a heavy

  • 5 x Front Squat

Rest 3 minutes then

  • Max Reps Front Squat @ 65% of Max reached above

Then Street Parking’s Athena Vault WOD…

AMRAP in 4 minutes

  • 8 x Pullups
  • 12 x DB Push Press @ 12kg

Rest 1 minute, then AMRAP in 4 minutes

  • 12 x Pushups
  • 8 x Double DB Snatch @ 12kg

Rest 1 minute, then AMRAP in 4 minutes

  • 8 x Pullups
  • 12 x DB Push Press

Rest 1 minute, then AMRAP in 4 minutes

  • 12 x Pushups
  • 8 x DB Push Press

Results: Front Squat 185lbs (new 5 RM). Part 2 – 15 reps @ 120lbs. Athena – 16 rounds.