Dumbbell Press – Page 13 – Fitness Managed

Cleans, Presses, Squats and Burpees

By cbroccoli | 16/01/2020 - 06:16 |18/01/2020 Chipper, M-W, Medium (< 15 min), Medium Weights, Task Based

Then a Street Parking Instagram WOD…

For time, reverse ladder of the following complex, going from 10 to 1.

10 x DB Power Clean @ 30lbs per Hand
10 x DB Push Press
10 x DB Front Squat
10 x Burpees over the Bar
9 x DB Power Clean
9 x DB Push Press
9 x DB Front Squat
9 x Burpees
etc.

Then 3 rounds of, resting as needed

10 x V-Ups
10 x TRX/Stability Ball Body Saw
10 x TRX/Stability Ball Knee Tucks

Results: Metcon 11:45… longest round was 8 reps and took 1:45.

Core Work then Deadlifts, Pullups and Dumbbell Clean and Jerk

By cbroccoli | 23/09/2019 - 19:01 |23/09/2019 Couplet, Medium (< 15 min), Time Based, W-G

Three rounds of

30 Second Side Plank Left
30 Second Side Plank Right
10 x Glute Bridges
10 x Parallelette Passthroughs

Then the CF Invictus WOD from today…

Take 20-30 minutes to work up to a heavy Deadlift.

Then AMRAP in 8 minutes of

8 x Pullups
8 x Single Hand Dumbbell Clean and Jerk Left @ 20kg
8 x Singe Hand Dumbbell Clean and Jerk Right @ 20kg

Results: Got up to 295lbs/134kg Deadlift. Metcon 4 rounds plus 8 reps (104 reps total).

Bench Press then Run, Dumbbell Push Press and Ring Dips

By cbroccoli | 18/07/2019 - 07:01 |18/07/2019 Long (< 20 min), Medium Weights, Task Based, Triplet, W-G-M

Followed the Crossfit Invictus Performance WOD from today, July 18, 2019.

Results: Bench Press 115-135-155lbs. Metcon 18:43. Used 18kg for the Dumbbell Push Press. 400m in 1:47-1:48-1:48-1:57. Not bad consistency.

Dumbbell Cleans, DB Snatches, DB Front Squats and Burpees

By cbroccoli | 18/04/2019 - 06:49 |18/04/2019 Chipper, Favorite, Long (< 20 min), M-W, Medium Weights, Task Based

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5 rounds for time

5 x Single Arm Dumbbell Clean and Press Left @ 40lbs
5 x Single Arm Dumbbell Clean and Press Right @ 40lbs
5 x Dumbbell Snatch Left @ 40lbs
5 x Dumbbell Snatch Right @ 40lbs
10 x Burpees
10 x Dumbbell Front Squat @ 40lbs per hand

Results: 17:17. I made this one up myself for another hotel WOD. Similar to other WODs I have done so need to work on my dumbbell creativity. Turned out really well at the weight listed anyway.

Spartan WOD from March 9

By cbroccoli | 11/03/2019 - 19:54 |12/03/2019 Chipper, Light Weights, W-G-M

Spartan training WOD I found on Instagram.

Three rounds for time

10 x Sandbag Thrusters
10 x Burpee Box Jumps

Then 5 rounds of

8 x Strict Pullups
8 x Goblet Squats @ 24kg
8 x Alternating Dumbbell Strict Press @ 18kg
8 x Single Leg Deadlift @ 24kg per leg
Rest 1 minute

For the alternating presses, hold both dumbbells at shoulder level and alternate pushing one then the other overhead.

Results: For the first part 5:09.

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My workout journal documenting an attempt to program my own fitness routine based on my personal goals, basic Crossfit principles and whatever sounds like fun.
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