Sunday

230423

Workout of the Day

69

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

Comments on 230423

70 Comments

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Ruiqin Huang
April 23rd, 2024 at 3:39 pm
Commented on: 230423

Intermediate Option

5 rounds + 1 rep

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Clint Michael
December 6th, 2023 at 5:24 pm
Commented on: 230423

4 rounds plus 16 reps

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Joseph Vrba
June 16th, 2023 at 10:51 am
Commented on: 230423

5 rounds + 12 reps

35 lb DB

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Jay Rinaldi
June 12th, 2023 at 2:44 pm
Commented on: 230423

5 rounds plus 4 hang cleans

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Jeffrey Howard
May 30th, 2023 at 7:42 pm
Commented on: 230423

M/27/5'8"/175lb

CrossFit AFK


4+18 - Rx

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Vito Zolota
May 17th, 2023 at 9:03 am
Commented on: 230423

M/53

Intermediate Option

3 rounds+12 DLs

Hoped to do RXd but have had to scale down the weight to @35.

Changing DB has took some time and messed the count. Wish to believe I made 4+ rounds but not sure.

I'm fully frustrated.

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Matthew Aukstikalnes
May 15th, 2023 at 3:09 pm
Commented on: 230423

did 12 minutes. 5 rounds +12+1, compared to:

10 minutes, 40# db's 5 rounds +12+1

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Shawn Hakimi
May 12th, 2023 at 1:54 pm
Commented on: 230423

7 rounds, Intermediate, #35 dumbbells.

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Jeremy Garcia
May 5th, 2023 at 6:59 pm
Commented on: 230423

Intermediate Option: Score = 5Rds + 12

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


Did the first three rounds in 2 min intervals, then pushed last two rounds. Grip gave out early.

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Jeremy Garcia
April 28th, 2024 at 1:56 am

M/33/5'7"/218lbs



DT Intermediate - (13:06)

12 DeadLift 115lbs

9 HangCleans 115lbs

6 PushJerk 115lbs



Did this one after work. Gassed and forearms were pumped out. All DeadLift and jerks unbroken. Had to break up HangCleans (6,3) after 1st round. Hand bone got tweaked from barbell bounce. Good quick barbell cycling.

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Chris Eickelmann
May 4th, 2023 at 12:44 am
Commented on: 230423

M/39/72.5"/161#


4 rounds + 16 reps


Intermediate

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Chris Galloway
May 3rd, 2023 at 12:44 pm
Commented on: 230423

Beginner Option:

Complete as many rounds as possible in 10 minutes of:

12 dumbbell deadlifts

9 dumbbell hang squat cleans

6 dumbbell push jerks


20#

6 full + 1 DL

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Gabriel Boucher-Pelletier
May 2nd, 2023 at 3:31 pm
Commented on: 230423

Rx - 6 rounds + 6 reps

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Park Hyunwook
May 1st, 2023 at 5:58 am
Commented on: 230423

M/50/87


30#


4r+9

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Christopher Voght
April 26th, 2023 at 8:49 pm
Commented on: 230423

Complete as many rounds as possible in 10 minutes of: scaled

12 dumbbell deadlifts

10 dumbbell hang squat cleans

dumbbell push jerks

♂ 35-lb DBs

5+4

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Kyle Smock
April 26th, 2023 at 6:36 pm
Commented on: 230423

M/48/5'8/#215


Intermediate Option_6+17

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Matthew Letarte
April 26th, 2023 at 10:55 am
Commented on: 230423

10 min AMRAP


12 dumbbell deadlifts

9 dumbbell hang squat cleans

6 dumbbell push jerks


25# DBs

5 rounds + 12 reps

1:35/1:42/2:13/2:10/2:09/0:21

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Jordan Hames
April 26th, 2023 at 1:25 am
Commented on: 230423

20 cal echo bike

12

9

6

rx

5 rounds. 11:03

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Brett Hoffman
April 25th, 2023 at 11:25 pm
Commented on: 230423

Rx- 5 rds +14

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Christopher Robertson
April 25th, 2023 at 9:15 pm
Commented on: 230423

57, 5'10" m

2 mile warm up 24.56. Walk qtr, run half, walk qtr x 2.

5 rounds 25 lb dB plus 12 DL

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Lynette Vrba
April 25th, 2023 at 8:42 pm
Commented on: 230423

Complete as many rounds as possible in 10 minutes of:

12 dumbbell deadlifts

dumbbell hang squat cleans

dumbbell push jerks


25 lb for 1st 3 rounds than 20 lb for rest

6 rounds + 22 reps

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Az Native
April 25th, 2023 at 6:27 pm
Commented on: 230423

6+2, 40lb DB’s. HPC’s at home. Last time used 95 BB, did about 4.5 rounds.

(edited)
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Lee Robinson
April 25th, 2023 at 6:44 am
Commented on: 230423

9 Rds



15 Kg Dumbbells

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Ralph Keeley
April 25th, 2023 at 4:39 am
Commented on: 230423

M/37/6’/178#


4+26 Rx


Deo gratias

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jean vergnaud
April 24th, 2023 at 4:03 pm
Commented on: 230423

17.5 kg


5+19

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Nate Gordon
April 24th, 2023 at 3:13 pm
Commented on: 230423

scaled to 35# DB same as last time

7+14 reps compared to 5+15

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Emilia Leppänen
April 24th, 2023 at 2:43 pm
Commented on: 230423

F/35

Rx 8 rounds+ 9 reps.

*all rnds broken into two; 11deads+the rest ub.

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Christian Simpson
April 24th, 2023 at 1:26 pm
Commented on: 230423

35#dbs 4+12/3/-

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Dave Breslin
April 24th, 2023 at 11:13 am
Commented on: 230423

5 Plus 13 RX

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Ki deok Park
April 24th, 2023 at 10:49 am
Commented on: 230423

Rxd 4r+14

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James Gentile
April 24th, 2023 at 10:37 am
Commented on: 230423

RXd.


4 + 12 DL + 8 HSC.


finished the 5th round after the whistle. Too long of breaks firings the hang power snatches.


followed it with 4 rounds of:


10 toes to bar

25 double unders

400m run


16 minutes.

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Rohan Bhatia
April 24th, 2023 at 10:20 am
Commented on: 230423

Intermediate option

Male/15kg


3 rounds+1 rep db hang squat clean

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Brian Louchis
April 24th, 2023 at 4:14 am
Commented on: 230423

8+18, 35's


Compare to 160415: 5+7, 35's

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Scott Wiedmeyer
April 24th, 2023 at 2:43 am
Commented on: 230423

36 / M / 5'9" / 133lbs


15lb dumbbells


3 rounds + 10

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Mike Munsee
April 24th, 2023 at 1:35 am
Commented on: 230423

M 52/195/6’

Used #95 barbell. 6+9.

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James W Bobo II
April 24th, 2023 at 1:28 am
Commented on: 230423

M/39/72”/170


as rx 5 rds + 14 reps

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Lincoln Kerger
April 24th, 2023 at 12:46 am
Commented on: 230423

Did rounds of women's intermediate in between landscaping tasks. 6 in total I think, kind of a check-the-box sort of day.

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Steve Day
April 23rd, 2023 at 11:00 pm
Commented on: 230423

Scaled to 35lb dbs


7+ 5 deadlifts

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Jim Rix
April 23rd, 2023 at 11:39 pm

Fast. Nice, Steve.

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Lincoln Kerger
April 24th, 2023 at 12:48 am

Good work!

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Steve Day
April 24th, 2023 at 6:25 pm

Thanks fellas.

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Jim Rix
April 23rd, 2023 at 11:00 pm
Commented on: 230423

5 rounds with 35# DBs


60/5’8”/157


160415: 4 rounds + 4 HSC, 100# barbell and 4” deficit DL

(edited)
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Jared Timmons
April 23rd, 2023 at 10:57 pm
Commented on: 230423

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


4 rounds completed

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Antonio Alves
April 23rd, 2023 at 9:18 pm
Commented on: 230423

--

As many rounds as possible in 10 minutes of:


12 dumbbell deadlifts @ 2x 15,5 kg

9 dumbbell front squats @ 2x 12,5 kg

6 dumbbell shoulder press @ 2x 12,5 kg


> 5 rounds + 12 deadlifts

--

Peace.

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Sarah Dallos
April 23rd, 2023 at 7:19 pm
Commented on: 230423

Intermediate 25# DB’s

5+14

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John Clarke
April 23rd, 2023 at 6:48 pm
Commented on: 230423

5 + 18


30lb dumbbells

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Sam K
April 23rd, 2023 at 6:29 pm
Commented on: 230423

Rx

5 rounds + 13reps


Son(15)

Intermediate @35lbs

4 rounds + 2reps


Daughter (13)

Beginner @10lbs

4 rounds + 14reps

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Lincoln Kerger
April 24th, 2023 at 12:48 am

Nice family workout!

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Richard Langille
April 23rd, 2023 at 6:07 pm
Commented on: 230423

Beginner -

5 rounds in 10:35

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Gustavo White
April 23rd, 2023 at 6:07 pm
Commented on: 230423

I did the Intermediate WOD eith 35 lb Dumbbells conpleting 3 Rounds + 12 Deadlifts. https://youtu.be/xgXXhwSFu8E

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Layton Poitra
April 23rd, 2023 at 6:03 pm
Commented on: 230423

Six rounds and twenty reps, done as prescribed.


Not having the weight directly on the body makes the stimulus much more appealing to me than barbell DT, as an athlete that is underdeveloped in strength.


This dumbbell variation also makes it easier for me to feel the not so active shoulder position of my left side in overhead lifts, tight calf and ankle on my left side in the jerk dip, and lack of external rotation of my right hip in the squat cleans.

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Coastie Nick
April 23rd, 2023 at 5:17 pm
Commented on: 230423

Rx’d: 5 rds + 9 reps

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Lincoln Kerger
April 24th, 2023 at 12:47 am

Nice work dude!

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Sam Meixell
April 23rd, 2023 at 5:17 pm
Commented on: 230423

12 dumbbell deadlifts

9 dumbbell hang squat cleans

6 dumbbell push jerks

35#

3 rounds + 14 reps

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Mike Andridge
April 23rd, 2023 at 3:49 pm
Commented on: 230423

Scaled to 25# db's

5 rnds plus 12 dl/7 sqt clns

m/53/175


compare to

50# db

2 rnds plus 2 push jerks

finished 3 rnds @ 10:17

A bit too heavy, but I only have 15# and 50# db's

m/46/5'8"/175pare to

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Mark Yates
April 23rd, 2023 at 2:49 pm
Commented on: 230423

35#, 6 rounds + 12 DL.

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Charles Meyers
April 23rd, 2023 at 2:33 pm
Commented on: 230423
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Jonathan Elmore
April 23rd, 2023 at 2:16 pm
Commented on: 230423

7 rounds @10:32


#35


No warmup, caused first round to be really slow compared to the others

(edited)
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Lincoln Kerger
April 24th, 2023 at 12:47 am

Well done!

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Stacey Thompkins
April 23rd, 2023 at 11:59 am
Commented on: 230423

M/48/6'2"/185#


Scaled to women's rx'd

6 rounds + 6 DL's

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Jonathan Elmore
April 23rd, 2023 at 1:13 pm

Still got it seven years later

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Guillaume Jarlier
April 23rd, 2023 at 11:35 am
Commented on: 230423

Intermediate option with 16kg DBs


5 rounds and 11 reps

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William Laerte
April 23rd, 2023 at 11:17 am
Commented on: 230423

M / 188 / 39


6 rounds + 11


Barbell 30kg

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Kevin Galluccio
April 23rd, 2023 at 11:08 am
Commented on: 230423

22.5kg DB


3 Round + 4 Hang Squats


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Raffaele Guarro
April 23rd, 2023 at 9:25 am
Commented on: 230423

Complete as many rounds as possible in 10 minutes of:

12 barbells deadlifts

9 barbells hang squat cleans

6 barbells push jerks

4 rounds: 1 round with 110 lb the rest with 88 lb

(edited)
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Luis Oliveira
April 23rd, 2023 at 8:22 am
Commented on: 230423

Female Intermediate Option


12 kg (26 lbs) DBs


7 rounds + 4 Hang Squat Cleans

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Steven Thunander
April 23rd, 2023 at 3:07 am
Commented on: 230423

Globo wod: as is. Even most hotel gyms have these dumbbell weights. Follow posted scaling as needed.

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Steven Dasti
April 23rd, 2023 at 2:19 am
Commented on: 230423

3 rds + 1 push and jerk

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Chris Sinagoga
April 23rd, 2023 at 12:40 am
Commented on: 230423

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Weightlifting, a different variation of a benchmark. Odd object, breaking down a complex movement into its fundamental parts


SHORT MEDIUM LONG


LIGHT


MEDIUM

x

HEAVY


COORDINATION SCALE

5 rounds of:

1:00 deadlift practice

1:00 push press practice

*rest a bit between each round


STAMINA SCALE

2 rounds of 2 minutes at each station


POWER SCALE

Regular DT


MY STUFF

Did about 7 different variations in 10 minutes of this thing with 35#. Good dose by the end.


GENERAL FEAR LEVEL: 7

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Glenn Hodges
September 3rd, 2019 at 1:30 pm
Commented on: The Dumbbell Hang Clean

Might want to relook at the selection of pic’s to represent this movement. The second frame suggests that the movement is driven by the lower back instead of the legs and hips. Maybe add a frame that shows the subject with a knee bend prior to the bent over still frame.

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