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8 AMRAP Dumbbell CrossFit Workouts to Improve Strength and Stamina

These fun workouts will test your strength, fitness and coordination.

Whilst dumbbells have been used since the inception of CrossFit and had made a few appearances at the Games, it wasn’t until the 2017 Open that they were put on the map for every CrossFit athlete.

Since then, they’re included in regular programming at CrossFit Boxes around the world, and with good reason. Dumbbells are great tools to target a specific set of muscles in isolation and can be included in a huge range of exercises.

Dumbbells lend themselves to explosive training, so combining dumbbell exercises in an AMRAP format is sure to test your fitness. Because you usually control two independent pieces when training with dumbbells, movements become more complex than, for example, barbell exercises, and will challenge your coordination.

You have probably seen Games athletes smashing alternating dumbbell power snatches or single-arm dumbbell overhead lunges. It’s impressive stuff, yet it requires a lot of training. Add these AMRAP dumbbell CrossFit workouts to your routine and boost your progress as an athlete.

  • 10 DB hang snatches (70/45lb)
  • 20 burpees

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