Dumbbell Press – Page 15 – Fitness Managed

Dumbbell Presses and Rows then Row, Push Press and T2B

By cbroccoli | 20/12/2018 - 09:46 |21/12/2018 Medium (< 15 min), Medium Weights, Time Based, Triplet, W-G-M

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8 rounds of

8 – 10 x Seated Dumbbell Press
Rest 30 seconds
4 – 5 x Barbell Rows
Rest 90 seconds

Increase weight until you cannot complete the max number of reps. Then stick with that weight for the rest of the workout.

Then AMRAP in 15 mintues of

10 Calorie Row
10 x Push Press @ 95lbs
10 x Toes to Bar

Results: Dumbbell Press 10-12-14-16-16-16-16-16kg. Barbell Rows – 80-95-105-115-120-120-120-120lbs. Metcon – 4 rounds plus 5 reps.

Weighted Pullups and DB Press then DUs, Power Cleans and Ring Dips

By cbroccoli | 11/08/2018 - 10:28 |11/08/2018 Medium Weights, Task Based, Triplet, W-G-M

EMOM for 8 minutes do

Odd Round – 3 x Weighted Pullups @ 15kg
Even Round – 5 x Seated Dumbbell Press

Then 5 rounds for time of

50 x Double Unders
10 x Power Cleans @ 120lbs
10 x Ring Dips

Results: Seated press used 14-14-16-18kg. Metcon in 16:38.

Front Squats and Dumbbell Press then C&J and Run

By cbroccoli | 14/05/2018 - 19:54 |14/05/2018 Couplet, M-W, Medium (< 15 min), Medium Weights, Task Based

4 rounds of

4 x Front Squat
Rest 30 seconds
8 x Dumbbell Press @ 16kg left arm
8 x Dumbbell Press @ 16kg right arm
Rest 90 seconds

Then 3 rounds for time (taken from CF New England)

10 x Clean and Jerk @ 110lbs
400m Run

Results: Front Squats 115, 135, 165, 185. Metcon 13:36.

Dumbbell Press and Rows, then Row, Deadlifts and Handstand Pushups

By cbroccoli | 14/04/2018 - 13:18 |08/12/2018 Body Weight, Medium (< 15 min), Task Based, Triplet, W-G-M

6 sets of

4-6 x Seated Dumbbell Press @ 18kg
Rest 30 seconds
4-6 x Dumbbell Rows @ 24kg
Rest 2 minutes between sets

For time

Row 1000m
30 x Deadlift @ 185lbs
20 x Handstand Pushups

Results: Metcon in 13:31

Strict Press then Deadlifts, Ring Dips and Push Press

By cbroccoli | 28/03/2018 - 18:58 |01/04/2018 Medium (< 15 min), Medium Weights, Time Based, W-G

Not for time do 5 rounds of Strict Press with the following rep scheme increasing weight per round. Between each set do 50 Double Unders then rest 2 minutes before starting the next round.

5 – 5 – 2 – 2 – 1

AMRAP in 12 minutes (taken from the CF Invictus WOD from March 7, 2018)

12 x Deadlift @ 165lbs
12 x Ring Dips
12 x Dumbbell Push Press @ 18kg

Results: Strict Press 95-105-115-125-135lbs. AMRAP 3 rounds plus 9 reps.

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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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