Tag Archives: Dumbbell Snatch

Bench Press then Pullups, Bike and DB Snatch

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3 rounds

  • 5 x Bench Press @ 90% of 3RM set last time

Then the “Smash Brothers” WOD from wodwellcf on Instagram….

5 rounds for time

  • 12 x Pullups
  • 1000m Bike or 400m Run
  • 24 x Alternating Dumbbell Snatch @ 20kg (total, 12 per side)

Results: Used 77kg/170lbs for the Bench. Metcon 25:58.

Weighted Pullups then Row and DB Snatch

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Every 2 minutes for 12 minutes

  • 3 x Weighted Pullups @20kg
  • 2 x Stict Chinups

Then inspired by the 2023 Crossfit Games Workouts 4 and 5.

AMRAP in 6 minutes

  • Row 800m
  • Max Alternating Dumbbell Snatch @ 20kg

Rest 1 minute then for time

  • 20 x Dumbbell Snatch (switch every 5 reps, total 10 per hand) @ 20kg
  • Row 800m

Results: Metcon 34 reps and 4:45.

Deadlifts then Snatches, Push Press, Power Clean, DL and K2E

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5 rounds of

  • 3 x Deficit Deadlift @ 1.65 x Bodyweight from 10cm Step

Based on a Wodwell WOD from Insatgram. For time complete the following, EMOM stop and do 5 x Knees to Elbow (start first round with the 5 K2E)…

  • 25 x Alternating Hang Dumbbell Snatch @ 16kg (r+l=1rep)
  • 25 x DB Push Press @ 16kg
  • 25 x DB Hang Power Clean
  • 25 x DB Thrusters
  • 25 x Barbell Deadlifts @ 185lbs

Results: Used 255lbs/115kg for the Deadlifts. Metcon 16:57, real grip killer since K2E are so slow. Messed up and only did 25 Snatches 🤪. DL weight was too heavy… recommend dropping to 135lbs since I was only able to do 2-3 reps before losing hold.

Deficit DL Warmup

  • 5 x 135
  • 3 x 185
  • 3 x 225

Strict Lynne (again) then DB Snatch, Situps and Burpees

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Lynne Benchmark WOD, as many reps as possible in 5 rounds of (rest as needed between movements and rounds)

  • Max Unbroken Body Weight Bench Press
  • Max Unbroken Strict Pullups

Then AMRAP in 13 minutes (Inspired by Danny memorial WOD which is AMRAP in 23 minutes)

  • 12 x Alternating Dumbbell Snatch @ 20kg
  • 10 x Burpees
  • 12 x Abmat Situps

Results: I prefer Strict Pullups but might be interesting to do high volume kippping next time and see how that goes. Used 165llbs for the Bench Press since that is what I used last time, eventhough body weight is more like 155lbs. 8/10-8/10-6/10-5/9-6/8…80 reps, so same as last time. Metcon 5 rounds plus 13 reps.