Tag Archives: Dumbbell Press

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.

Rowing Lumberjack 20 with Dumbbells

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The standard Lumberjack 20 calls for a 400m run instead of rowing and uses a bar for the Deadlifts and Squats. Since there are only 20 reps, going heavy on the Dumbbells :-)…

For time:

  • 20 x Dumbell Deadlifts @ 20kg per hand
  • Row 400 meters
  • 20 x Kettlebell Swings @ 32kg
  • Row 400 meters
  • 20 x Dumbbell Front Squats @ 20kg per hand
  • Row 400 meters
  • 20 x Burpees
  • Row 400 meters
  • 20 x Dumbbell Push Press @ 20kg per hand
  • Row 400 meters
  • 20 x Box Jumps
  • Row 400 meters
  • 20 x Dumbbell Squat Cleans @ 20kg per hand
  • Row 400 meters

Results: 26:02

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!