Tag Archives: Dumbbell Press

Power Clean, Front Squats, Push Press and Burpees

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Every 2 minutes for 14 minutes (7 rounds) work up to a heavy

1.1.1 x Power Clean, rest 10 seconds between reps

For time 10-9-8-7-6-5-4-3-2-1 of (taken from onlinewod on Instagram)

  • Dumbbell Power Clean @ 16kg
  • Dumbbell Front Squats
  • Dumbbell Push Press
  • Burpees

Results: Power Clean 95-110-125-140-155-160-165lbs (failed on second rep). Metcon 11:57.

Strict Press, Pullups, Barbell Rows and DB Push Press then a Bike HIIT Workout

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2 rounds of max unbroken (rest 2 minutes between rounds)

  • Strict Press @ 88-90% of 5RM weight

2 rounds of max unbroken (rest 2 minutes between rounds)

  • Strict Pullups

Then EMOM for 10 minutes alternate

  • Even Minute – 8 x Barbell Rows @ 140lbs
  • Odd Minute – 10 x Dumbbell Push Press @ 18kg

Then a Bike HIIT

  • 4 x 30 seconds on/30 seconds off
  • 4 x 1 minute on/1 minute off
  • 4 x 30 seconds on/30 seconds off

Results: Pullups 12 and 7 reps. Last time used 105lbs for the Strict Press, so using 110lbs (88%)… 10 and 8.

Presses then Row, T2B and Power Clean

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Strength part is inspired by the RepWerks Jan 11 WOD. Metcon is inspired by Atomic Crossfit’s MannaAndQuail WOD…

5 sets of

  • 6 x Strict Press + 4 x Push Press @ 65%-70% of 1RM
  • Rest 2 minutes

Then every 3 minutes for 9 minutes

  • 8 x Dumbbell Strict Press Seated on Floor @ 14kg

Then AMRAP in 12 minutes of

  • 12 Cal Row
  • 12 x Toes to Bar
  • 12 Cal Row
  • 4 x Hang Power Cleans @ 125lbs/56kg

Results: Used 100lbs for the Presses, nice combo, really made my shoulders burn. Metcon 3 rounds plus 6 cal. Ended up with singles on the Cleans to reset the hook grip.

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