Tag Archives: Dumbbell Press

Strict Press then Deadlifts, Ring Dips and Push Press

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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.

Crossfit Open WOD 18.1

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18.1 is… AMRAP in 20 minutes of

  • 8 x Toes to Bar
  • 5 x Dumbbell Clean and Press Right Arm @ 21kg (Rx is 22.5kg)
  • 5 x Dumbbell Clean and Press Left Arm @ 21kg (Rx is 22.5kg)
  • Row 14 Calories

Results: 5 rounds plus 18 reps (178 reps total).  Since I don’t have a Concept II rower and only have a 21kg dumbbell, can’t really compare.

Back Sqats and Pullups then Squats, DB Cleans, Pullups and Double Unders

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5 rounds

  • 6 x Back Squats
  • Rest 30 Seconds
  • 3 x Ring Pullups (with false grip if possible)
  • Rest 90 seconds

3 rounds for time

  • 21 x Goblet Squats @ 16kg
  • 15 x Dumbbell Ground to Overhead @ 16kg per hand
  • 9 x Pullups
  • 40 x Double Unders

Results. Back Squat 115-135-155-170-195.  Metcon 11:26 (I originally thought 6 rounds would be good, but dropped it to 3 when I felt how hard it was… keep going if you feel it is too easy 🙂 ).