Dumbbell Clean Fitness Workout #226

Day 41/56

CONDITIONING:
EMOM, 12 Minutes
3 Overhead Squats @ 75% 1RM

Then;
10 Snatch @ same weight

INTENSITY:
10,9,8,7...1 reps for time of:
Dumbbell Clean (45/25)
Pull-Ups

RESET:
2 Rounds of:
20 Landmine Bus Drivers (45/25)
30 Mountain Climbers
40 Double Unders

Pull-Up and Dumbbell Fitness Workout #67

Day 93/112

INTENSITY:

For Time:
Pull-Ups 10-9-8-7-6-5-4-3-2-1
DB Clean 1-2-3-4-5-6-7-8-9-10 (40/20)*

*FULL SQUAT CLEAN!

RESET:

For 10 Minutes work on "Bridge Ups"
LINK: http://gymnasticswod.com/content/bridge?fbhash=0

If you already have a good bridge up, work on bridge up and kick over.

Prescription:
- Lie flat on your back
- Bend arms and put them on the ground by your ears, with forearm vertical to the floor
- Bend knees and bring your feet in, placing feet flat on the ground
- Press through shoulders and drive through hips to to raise your body off the floor
- Reach full extension in the hips with legs straight as you push your head through your arms
- Finish the bridge up with arms vertical to the floor and the rest of the body in full extension

Note: You can scale this exercise by placing feet flat on a higher surface (step, box, wall) and/or have a partner stand by your hands to spot your shoulders on the press up.

Wall Climb Fitness Workout #47

Day 66/112

Intensity
21-15-9 Reps of
Wall Climbs
Dumbbell Clean (45/25)*

*Full squat clean

Reset
1 Bridge-Up and Hold, Max
Cobra Pose 60s Hold
20 Pass-Throughs
20 Sit-Up to Straddle
1 Bridge-Up and Hold, Max

Bridge-Up (LINK)
Sit-Up to Straddle (LINK)

23 AUG 2012 - Ring Dips, Dumbbell Clean

INTENSITY:
For Time:
10 Ring Dips
1 Dumbbell Clean (45/25)
9 Ring Dips
2 Dumbbell Clean
8 Ring Dips
3 Dumbbell Clean
7 Ring Dips
4 Dumbbell Clean
6 Ring Dips
5 Dumbbell Clean
5 Ring Dips
6 Dumbbell Clean
4 Ring Dips
7 Dumbbell Clean
3 Ring Dips
8 Dumbbell Clean
2 Ring Dips
9 Dumbbell Clean
1 Ring Dips
10 Dumbbell Clean

RESET:
2 Rounds of:
10 Landmine Toes to Barbell (45/25)*
60s Downward Dog Pose
10 Landmine Bus Drivers (25/0)*

* This is the size of plate or bumper to put on the barbell, not the total weight.

24 JUN 2012 - Heavy Bench Press

HEAVY:
Bench Press
Between each set perform:
20m Sprint
4 Dumbbell Cleans

INTENSITY:
Rest Day

RESET:
1 Gasser

CrossFit KAIA is rocking and rolling out at the Kabul International Airport. If you haven't seen the posts from these guys, I would definitely recommend checking them out on Facebook! They are a big CrossFit community and have been organizing competitions and their own version of the CrossFit Games (which just went down on the 3rd of JUNE, 2012) for the last two years! They have a solid cadre of leaders and some of the best (non-profit) equipment setups I've seen out there! Not to mention "The Rack" they use for pull-ups, rope climbs, weight racks, and rings is nothing short of amazing! Check them out at https://www.facebook.com/CrossfitKAIA