Dumbbells

Tags:

Partners for time:

  • 10 Rounds (Waterfall-2nd partner starts when 1st partner moves to Farmers Carry)
    • 9 1-arm Alt DB Snatches (50/35 DB)
    • 3 Burpees over the dumbbell
    • 50m 2-handed Kettlebell Farmer’s Carry. (53s/35s)
  • 1000m Ski-Erg Cash Out (split as needed)


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5 rounds of

  • 10 DB Pivot Push-Ups (15/10)
  • 10 Alt Renegade Rows
  • 5 Frog Hops
  • 5 Hang Cleans
  • 5 push press
  • 1 man maker

Chipper Teams of Three

  • 1st Segment
    • 210/180 Cal Ski
    • 210 Weighted Lunges (50/30 use DBs or KBs)
  • 2nd Segment
    • 210 Box Step-ups (24″/20″)
    • 210 Sit-ups
  • 3rd Segment
    • 210 Air Squats
    • 210 Cal Assault Bike

Teams have to complete a segment before moving to the next. Two people are allowed to work at a time and can work on any combination of movements within the segment. Split reps as needed.

Every 4 minutes for 4 rounds

  • 60 jump ropes or 40 plate step-ups
  • 20/16 Cal AB Bike
  • 10 alt 1 arm Dumbbell Snatches (50/35lb)

25 min AMRAP

  • 5 x DB Devil Presses
  • 50m Run
  • 8 x Toes-to-Bar
  • 50m Run
  • 5 x Man Makers
  • 50m
  • 8 x Pull-ups
  • 50m Run

Deadlift Session

  • 2 x 5 (135/85)
  • 1 x 5 (185/105)
  • 1 x 3 (225/125)
  • 1 x 2 (275/ 155)
  • 1 x 5 (315/ 175)

Partner For Time (40,30,20,10)

  • Ski Erg Cal
  • 1-arm Alt DB Hang Snatches (50/35)

Accessory Day

  • Knees over Toes Program
  • Reverse Hyper
    • 3 x 10 Light
  • 5 min EMOM
    • 5 x DB Devil Press
    • 5 x DB Front Rack Squats

12 min AMRAP

  • 8 dumbbell snatches, arm 1. (50/35)
  • 8 overhead lunge, arm 1
  • 8 dumbbell snatches, arm 2
  • 8 overhead lunge, arm 2
  • 40 single unders

5 rounds For Time (35min cap)

  • 1,600m C2 Bike – 45/36 cal Assault Bike
  • 30 1-arm dumbbell/kettlebell hang clean and jerk (50/35)
  • 30 Push-ups

20min AMRAP

  • 8 Toes-to-Bar
  • 10 DB Hang Clean and Jerks (50/35) – 5 each arm
  • 14 / 12 cal Row

A repeat of CrossFit’s® 18.1 open workout

Tags:

12-min AMRAP

  • 12 cal row
  • 24 1-arm Alt DB Snatches (50/35)
  • 24 Weighted Lunges

then immediately into

For Time (cap 8:00min)

  • 1,500m Row