Tag Archives: Dumbbell Snatch

Bench Press then DB Snatch, Push Press, Lunges and Mountain Climbers

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4 rounds

  • 6 x Bench Press @ 80% of 2RM

Then 3 rounds of

  • 15 x Dumbbell Bench Press @ 20kg per Hand
  • 15 x Dummbell Bent Rows @ 20kg per side with Bench

Then “Jingle Bell” WOD from Invictus Boston, AMRAP in 20 minutes…

  • 8 x Hang Dumbbell Snatch @ 20kg Right
  • 8 x Hang Dumbbell Snatch @ 20kg Left
  • 8 x Dumbbell Push Press @ 20kg Right
  • 8 x Dumbbell Push Press @ 20kg Left
  • 8 x Dumbbell Goblet Lunge @ 20kg Right Leg
  • 8 x Dumbbell Goblet Lunge @ 20kg Left Leg
  • 30 x Mountain Climbers (l+r=1 rep)
  • 30 x Second Rest

Results: Used 150lbs for the Bench Press. Metcon 4 very hard rounds.

Pullups then Wallball, DB Snatch, Box Jump, Push Press and Row

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4 rounds of the following Pullups Complex

  • 3 x Pullups
  • 3 x Wide Grip Pullups
  • 3 x Chin Ups
  • 3 x Ice Cream Makers (from Bar using either grip)

Then “Date Night” WOD from WODWell… for time

  • 90 x Wall Balls (Sandbag Thrusters)
  • 80 x Alternating Dumbbell Snatches @ 20kg (40 per arm)
  • 70 x Box Jumps
  • 60 x Push Press @ 85lbs
  • 50 Calorie Row

Reesults: Pullups were really hard. Broke often. Metcon: 29:55, probably could have gone lighter on the push press to keep up the pace.

Round Times

Ring Muscle Up Transitions then Power Cleans, Dips, Snatches and Row

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Accumulate 10

  • Ring Muscle Up Transitions from L-Sit

AMRAP in 14 minutes of

  • 4 x Power Clean @ 110lbs/50kg
  • 6 x Ring Dips
  • 8 x Alternating Dumbbell Snatches @ 20kg (total 4 per side)
  • 12 x Calorie Row

Results: Metcon 5 rounds plus 21 reps.

Strict Presses then Pull Throughs, Pike Lifts and DB Snatch

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5 rounds of

  • 3 x Strict Press @ max weight from last time

Then 3 rounds of

  • 8 x Kneeling Single Kettlebell Strict Press @ 16kg per side

Then AMRAP in 12 minutes of

  • 10 x Kettlebell Pull Throughs @ 14kg (total – 5 reps in each direction)
  • 10 x Dumbbell Snatch Left @ 20kg
  • 10 x Pike Lifts Over a Kettlebell (over and back = 1 rep)
  • 10 x Dumbbell Snatch Right @ 20kg

Results: Presses seemed easy today. Used 115lbs. Metcon 4 rounds plus 28 reps.