Tag Archives: Dumbbell Snatch

Dumbell Rows and Presses, then eights of Snatch, Dip and Swing

By | | , , , , ,
Comments Off on Dumbell Rows and Presses, then eights of Snatch, Dip and Swing

Part A – EMOM for 10 minutes:

  • Odd minute –  5 x Dumbbell Rows each hand @ 20kg
  •  Even Minute – 5 x Dumbbell Press each hand @ 20kg

Part B – Then do AMRAP in 8 minutes of:

  • 8 x Dumbell Snatch per hand @ 21kg (do all 8 on one hand, then switch)
  • 8 x Dips

Part C – Then for time:

  • 80 x Kettlebell Swings

Results:  Part B – 5 rounds plus 16 snatches (8 per hand), HR max = 174.  Part C – 5:14, HR max = 172 / ave = 160.

Weighted Dips and Pullups plus a Metcon

By | | , , , ,
Comments Off on Weighted Dips and Pullups plus a Metcon

EMOM alternate:

  • 3 x Weighted Pullups @ 15kg
  • 3 x Weighted Dips @ 25kg

Then perform as many rounds and reps as possible in 14 minutes of:

  • 7 x Dumbell Snatch @ 21kg Left Hand
  • 7 x Burpees
  • 7 x Dumbell Snatch @ 21kg Right Hand
  • 7 x V-Ups

Results: For the metcon part completed exactly 7 rounds.  V-Ups were not pretty but manageable.

Dumbell Press Two Ways plus Pullups, Dips and Snatch

By | | , , , ,
Comments Off on Dumbell Press Two Ways plus Pullups, Dips and Snatch

Strict Dumbbell Press not for time

  • 8-8-8.8.8 @ 18kg per hand

Then

  • 5-5-5  @ 14kg with one Dumbbell (all 5 reps per hand then switch)

Then for time:

  • 100 x Dumbell Statch @ 20kg (50 per hand, switch hands per rep)
  • EMOM Odd Minute 5 Dips
  • EMOM Even Minute 3 Strict Pullups

Result:Metcon:  9:45 (25 Dips, 12 Pullups).

Weighted Pullups/Dips plus DU/Lunge/Snatch Metcon

By | | , , ,
Comments Off on Weighted Pullups/Dips plus DU/Lunge/Snatch Metcon

Set clock for five, two-minute rounds in each round perform:

  • 3 x weighted Pullups @ 15kg
  • Rest 20 seconds
  • 5 x weighted Dips @ 15kg

Then for time do three rounds of:

  • 30 x Double Unders
  • 20 x Lunges with 25kg Sandbag in Front Rack position
  • 10 x Dumbell Snatch @ 20kg per hand

Result:  For the metcon – 10:15.  Double unders were still slow, could only string 3-5 together at a time.  Note:  Lunges and Snatches art total reps, so 10 lunges per leg and 5 snatches per hand.