Dumbell Press – Fitness Managed

Back Squats and Hip Thrusts the Deadlifts, Cleans and Presses

By cbroccoli | 28/07/2022 - 19:31 |28/07/2022 Medium (< 15 min), Medium Weights, Task Based, Triplet, W

4 rounds work up to a heavy

10 x Back Squat

Then accumulate

30 x Hip Thrusts @ max weight from above

Then for time, 10-9-8-7-6-5-4-3-2-1 of

Deadlift @ 18kg Dumbbells
Bench Press @ 18kg Dumbbells
Clean @ 18kg Dumbbells

Results: Back Squats 155-165-180-185lbs. Metcn 10:43.

Deadlifts then Dumbbell Rows, Clean and Jerk, Situps and Run

By cbroccoli | 16/08/2019 - 07:13 |16/08/2019 Heavy Weights, Long (< 20 min), Task Based, Triplet, W-G-M

Every 2 minutes for 12 minutes

8 x Deadlift @ 50%
6 x Deadlift @ 60%
4 x Deadlift @ 70%
2 x Deadlift @ 80%
2 x Deadlift @ 90%
5 x Deadlift @ 75%

Then an brieviated version of the Crossfit New England WOD from August 15, 2019.

Every 2 minutes for 8 minutes

10 x Dumbbell Rows @ 21kg

Then for time 10-20-30 reps of

Dumbbell Clean and Jerk @ 20kg per hand
Abmat Situps
Run 200m between each round

Results: Deadlift 155-185-210-240-270-225lbs. Metcon 16:22.

Back Squats and Dumbbell S2OH then Snatches and Burpees

By cbroccoli | 07/12/2017 - 15:37 |07/12/2017 Couplet, M-W, Medium (< 15 min), Medium Weights

Four rounds of

6 x Back Squats
8 x Dumbbell Shoulder to Overhead @ 16kg per hand
Rest 2 minutes

Then for time do 9 rounds of the following ladder

10-8-6-4-2-4-6-8-10 x Dumbbell Snatch Total @ 21kg
2-4-6-8-10-8-6-4-2 x Burpees

Results: For the back squats 135-165-185-195. For the metcon 7:34.

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My workout journal documenting an attempt to program my own fitness routine based on my personal goals, basic Crossfit principles and whatever sounds like fun.
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