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Sunday 230108

Sunday 230108
1 minute of dumbbell hang squat cleans

1 minute of burpees

1 minute of toes-to-bars

2 minutes of dumbbell hang squat cleans

2 minutes of burpees

2 minute of toes-to-bars

1 minute of dumbbell hang squat cleans

1 minute of burpees

1 minute of toes-to-bars



♀ 30-lb DBs ♂ 45-lb DBs



Post total reps completed to comments.

Compare to 160517.





Scaling:

Reduce the weight and choose modifications that allow you to keep working and avoid failure. There is no built-in rest in this workout. Strategize effectively to get the most work done across the 12-minute block.



Intermediate Option:

1 minute of dumbbell hang squat cleans

1 minute of burpees

1 minute of toes-to-bars

2 minutes of dumbbell hang squat cleans

2 minutes of burpees

2 minute of toes-to-bars

1 minute of dumbbell hang squat cleans

1 minute of burpees

1 minute of toes-to-bars



♀ 20-lb DBs ♂ 30-lb DBs



Beginner Option:

1 minute of dumbbell hang squat cleans

1 minute of burpees

1 minute of toes-to-bars

2 minutes of dumbbell hang squat cleans

2 minutes of burpees

2 minute of toes-to-bars



♀ 15-lb DBs ♂ 20-lb DBs
Wod Type: Main Site Daily WODs
Movements:
Competitions:
Source: www.crossfit.com

Similar Wods

Wednesday 231011

Wednesday 231011

For time:
5 power cleans
20 dumbbell bench presses
100 double-unders
10 power cleans
20 dumbbell bench presses
100 double-unders
15 power cleans
20 dumbbell bench presses
100 double-unders

♀ 125-lb cleans, 50-lb DBs
♂ 185-lb cleans, 70-lb DBs

Rest, then,

Accumulate 2 minutes in an L-sit hold.

*Focusing on quality, accumulate 2 minutes in as few sets as possible.

Post time and results to comments.

Scaling:
Reduce the load on the power cleans and bench presses. Choose a load on the barbell that allows for moderately heavy singles. Choose a dumbbell load with which you’re able to complete the first 20 in 3 sets or less. The double-under can be modified to 30 lateral jumps over the barbell. For the L-sit hold, watch “L-Sit Drills,” choose a drill, and practice.

Intermediate option:
For time:
5 power cleans
20 dumbbell bench presses
100 double-unders
10 power cleans
20 dumbbell bench presses
100 double-unders
15 power cleans
20 dumbbell bench presses
100 double-unders

♀ 105-lb cleans, 35-lb DBs
♂ 155-lb cleans, 50-lb DBs

Rest, then,

Accumulate 2 minutes in an L-sit hold.

*Focusing on quality, accumulate 2 minutes in as few sets as possible.

Beginner option:
For time:
5 power cleans
20 dumbbell bench presses
30 lateral jumps over barbell
10 power cleans
20 dumbbell bench presses
30 lateral jumps over barbell
15 power cleans
20 dumbbell bench presses
30 lateral jumps over barbell

♀ 55-lb cleans, 15-lb DBs
♂ 75-lb cleans, 25-lb DBs

Rest, then,

Practice 2-5 minutes of an L-sit drill of choice.

Wednesday 230301

Wednesday 230301

For time:
Run 800 meters
20 single-arm dumbbell snatches, alternating
20 double dumbbell squat cleans
100 sit-ups
20 double dumbbell squat cleans
20 single-arm dumbbell snatches, alternating
Run 800 meters

♀ 30-lb DBs ♂ 45-lb DBs

Post time to comments.
Compare to 070302.

Scaling:
Newer athletes should reduce the dumbbell weight and/or overall volume in order to perform the movements with proper technique, and complete the work in the 14-18-minute range.

Intermediate Option:
For time:
Run 800 meters
20 single-arm dumbbell snatches, alternating
20 double dumbbell squat cleans
100 sit-ups
20 double dumbbell squat cleans
20 single-arm dumbbell snatches, alternating
Run 800 meters

♀ 20-lb DBs ♂ 30-lb DBs

Beginner Option:
For time:
Run 400 meters
10 single-arm dumbbell snatches, alternating
10 double dumbbell squat cleans
50 sit-ups
10 double dumbbell squat cleans
10 single-arm dumbbell snatches, alternating
Run 400 meters

♀ 10-lb DBs ♂ 15-lb DBs

Thursday 210826

Thursday 210826

For time:

30 toes-to-bars
40 single-arm dumbbell snatches
50 dumbbell box step-overs
40 single-arm dumbbell snatches
30 toes-to-bars

♀ 35-lb. DBs, 20-in. box
♂ 50-lb. DBs, 24-in. box

Post time to comments.
Compare to 181001.

Scaling:
Reduce the dumbbell weight and overall volume of this workout in order to complete the work in the 8-12 minute range.

Intermediate Option:
For time:
30 toes-to-bars
40 single-arm dumbbell snatches
50 dumbbell box step-overs
40 single-arm dumbbell snatches
30 toes-to-bars

♀ 25-lb. DBs, 20-in box
♂ 35-lb. DBs, 24-in. box

Beginner Option:
For time:
15 hanging knee raises
20 single-arm dumbbell snatches
25 dumbbell box step-overs
20 single-arm dumbbell snatches
15 hanging knee raises

♀ 10-lb. DBs, 12-in. box
♂ 15-lb. DBs, 16-in. box

Sunday 230423

Sunday 230423

Complete as many rounds as possible in 10 minutes of:

12 dumbbell deadlifts
9 dumbbell hang squat cleans
6 dumbbell push jerks

♀ 35-lb DBs ♂ 50-lb DBs

Post rounds completed and dumbbell load to comments.
Compare to 160415.

Scaling:
Athletes should shoot to complete 5+ rounds of this dumbbell DT variation. Reduce the loading on the dumbbells in order to complete a full complex with minimal rest when fresh.

Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang squat cleans
6 dumbbell push jerks

♀ 25-lb DBs ♂ 35-lb DBs

Beginner Option:
Complete as many rounds as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang squat cleans
6 dumbbell push jerks

♀ 10-lb DBs ♂ 15-lb DBs