Weightlifting Friday?!?!
On the 2 minute for 20 minutes:
1 Squat Clean + 1 Front Squat + 1 Jerk
Then…
AMRAP 5:
Squat Clean and Jerk @ 185/135
Workout Courtesy of CrossFit Linchpin
Post Loads to Comments.
Box Brief
Saturday will be a team of 3 workout. Time to assemble your squad!
SC/FS/SJ
115/125/145
SC/jerk
115 15
65-80
#65 13
On the two minute-Squat Clean/Front Squat/Jerk: #115
AMRAP: #75 (15) *next time bump up to #95
On the 2 min
Squat clean,front squat,jerk 185
Squat clean and jerk 155×14 for 5min
3 rounds
10 95 bent over rows
20 hip extensions
20 hollow rocks
Rowing interval
140 on 20 sec on for 9
2:00 rest after 5th interval
3971 meters 441 average
OT2M complex: 135# – 185#
AMRAP 5: 20 (135#)
Hotel gym workout :
8 rounds for time
400 m run
10 air squats
10 walking lunges
10 push ups
10 sit ups
10 supermans
10 dips with arms on bench
34:09
Forgot how boring it is working out in a gym alone! Prob could have pushed myself a little harder
OT2M: 155#-200#
AMRAP 5: 17 @ 155#
Same row as Stack: 460m/avg
Thanks for that Max, not really…
WLF: clean, front squat and jerk complex
2 @ 115/125/135, 4 @ 145
AMRAP: 6 @ 135, 9 @ 115
FLEXY: ROMWOD
Deadlift, squat clean, front squat
145 (failed last front squat at 155)
AMRAP: 20 @ 65lb
Heaviest weight I’ve put over my head since September!
WLF
75-95
AMRAP:
75# 19 (I wanted 20! Next time…)
OT2M: Built up to 155# for last 2
AMRAP 5: 16 @ 115#
WLF: worked up to 235
AMRAP 5: 17rx
No better way to start the w/e!
Best my body has felt in 4 years today. Thanks coach Sean for the great instruction on the lifts
Max 125 lbs; 15 reps at 95 lbs
OT2M x 20 – 225 across
AMRAP 5 @ 185 – 25
WLF: Up to 220#
AMRAP 5: 24 @155#
WLF: up to 220
AMRAP 15 at 175
OT2M x 20 :: 95# – 205#
DL/SC/FS
Amrap5 :: 125# – 37 reps (SC)
First time doing cleans in 5 weeks. No pain. Victory.
75/100
29@75# should’ve gone heavier I guess 😬🙄
Picture day! (Subs for wrist)
9 rounds 1:40 on :20 off on the rower with 1, 2:00 min break half way. Made it 3,995 meters! Kept it over 400+m each round
AMRAP5
Up ladder 3/3, 6/6, 9/9, etc. Deadlift/Burpee
12+10 @95#
Thanks for the double dose of pictures Max! Can those be my headshots for the good hair squad?
OT2 x20
135-205
AMRAP 5:
21 155#
115 – 170 / 140# 15 reps
Squat clean +front squat+ split jerk
Worked from 95lbs up to 135 lbs
95lbs 17 reps
WLF:
35/40:45
26@45
Been along time slowly getting back THIF tilt fam
OT2M – built up to 205 #
AMRAP 5 – 13 reps – 155#
Worked up to 155#
15 reps @ 125#
OT2M x 20: 155#, 175#, 195#, 205#, 215#x6
AMRAP 5 @ 185#: 16 reps
Stayed @ 135# across, went to 145# in the last round
AMRAP 5: 11 @ 135# (failed 2 attempts, felt heavy but glad I did it)