CrossFit WOD @ GWPC 2-28-08: 5-5-5-5-5 (each arm) DB Hang Clean & Push-Press

Good example of dumbbell clean and push-press.

WOD 2-28-08

5-5-5-5-5 (each arm) Dumbbell Hang Clean & Push Press

Untrained, novice and intermediate athletes:

Women:

>114#: 25#
>132#: 30#
>165#: 35#
<166#: 40#

Men:

>132#: 40#
>165#: 45#
>198#: 50#
<199#: 55#

Advanced and Elite Athletes:

80% of 1RM, use either dumbbell or barbell.

For dumbbell use 80% of what you would use with a barbell. For example if you can hang clean and push-press 150 lbs X 1, you would use 80% for a barbell 5x5 (120#). For a Dumbbell you would use 80% of that, or 50# dumbbells.