For time:
9 deadlifts
15 front squats
21 clean and jerks
♀ 225-lb deadlift, 155-lb front squat, 95-lb clean and jerk
♂ 315-lb deadlift, 225-lb front squat, 135-lb clean and jerk
Post time to comments.
Scaling:
Today’s workout is a play on Wednesday’s with a reverse rep scheme, but still a heavy sprint effort. Expect today’s workout to be slightly longer in terms of time domain, but the goal is to keep the barbell moving. Both the deadlifts and the front squats should feel pretty heavy while the clean and jerks may be more on the moderate side. When choosing loads for the workout, the deadlift should be unbroken, the front squats in 3 sets or less, and the clean and jerks should be performed in 4 minutes or less. Just like Wednesday, challenge yourself on this workout, but don’t make the weights so heavy that form is compromised.
Intermediate option:
For time:
9 deadlift
15 front squats
21 clean and jerks
♀ 155-lb deadlift, 105-lb front squat, 75-lb clean and jerk
♂ 225-lb deadlift, 155-lb front squat, 115-lb clean and jerk
Beginner option:
For time:
9 deadlift
15 front squats
21 clean and jerks
♀ 65-lb deadlift, 55-lb front squat, 35-lb clean and jerk
♂ 95-lb deadlift, 75-lb front squat, 45-lb clean and jerk
Coaching cues:
Consider “fast” singles on the clean and jerks in today’s workout. In doing so, follow the barbell down to the ground, minimize the bounce of the bar, take a breath, and hit your next rep.
Resources:
The Deadlift
The Front Squat
The Clean and Jerk?utm_source=owned&utm_medium=internal&utm_campaign=mswod
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Comments on 241018
97 Comments
6:31 RX
M/42/5’9”/195#
11:00 including time to load
9 deadlifts 143kg 1:46
accidentally paused my watch so added 10s
15 front squat 84kg 3 :13 front rack
CJ 61kg split into 3/3/3/2/2/2/1/2/3/3 work in a commercial gym so could not dump the bar from overhead
25:50 scaled 103kg deadlift front squat 60kg clean 43kg x21
30kg push press due to mobility
M/40/169cm /
M/50-54 🎅🏻
@255 dl, @132 fs, @115 pj
16:02
4:40, used women weights and took front squats from the rack
M56/150
205# deadlifts
115 FS
105 C & J
5:47
Intermediate scale, 4:11.
From a few weeks ago. Unbroken deads and squats. Did 3 clean & jerks to start and felt like that would prolong the rest periods, so just did singles after that. Tried really hard to keep picking up the bar – a couple quick breathers in the teens when I was worried I might fail the jerk (at 115 lol)!
51m/5'10"/180
60kg deadlift 9
40kg front squat 15
30 clean and jerk 21
6:50, including time changing weight
7'58" at 110/80/50kg
M/38/6’/171#
4:38 at 225/155/115 lb.
(9/11+4/singles)
Deo gratias
Intermediate @ 9:22
♂ 225-lb deadlift, 145-lb front squat, 115-lb clean and jerk
11:56
Intermediate
6:57
m/39/236
M/35/202.5#
RX 5:05
“Pit Stop”
Scaled 255, 165, 135
Time- 3:13
Rest 5 minutes then;
Today’s “Reverse Play on Pit Stop”
Scaled 255, 165, 135
Time- 5:42
Bravo doing both on the same day. Well done!
Rockstar!
55 yo M/ 5'9"/ 155 lbs
"Task Priority Nate"
13:46
as Rx'ed
Matt
intermediate
6:19
225 dead (unbroken)
155 front squat (unbroken)
115 clean jerk (5-5-6-5)
Holly
intermediate
11:37
135# dead
95# fs
75# clean jerk
Beginner option but 85lb deadlift- 8:47
7:40
DL 1 set
FS 2 sets
C+J 3 Sets
Rx’d but I did use the rack to hold the bar between FS sets. No way I was cleaning 225 off the floor more than once.
12:58
DLs and C+Js went swell, FS were in sets of 3 and slow. Should’ve scaled. Pride won today.
Pride hurts sometimes. But that’s awesome you got this done full Rx!
Still a lot of weight & work in that time, nice job!
Nice work!
Excellent!
Well done!
Very nice!
Great job!
For time:
9 deadlifts-135#
15 front squats-70#
21 clean and jerks (10 @ 65#/had to drop to 55# to finish)
5:41
Awesome, Favo!
Fantastic!
Nice!
5:37 intermediate
Well done!
Rx
6:35
Great job @ Rx!
Monster!
Very well done!
You are a beast!
9:24.
240 DL
140 FS
120 PC&J
grip fried!
Did our Friday Bulletproof workout instead.
5 Rounds for time (17 min cap)
250m row
25 Ammo Can Lifts (~35#)
10 Pull-ups
5 Burpees
14:37
2 min rest
17 min AMRAP
5 Deadlift (I did 225#)
10 Wall Ball Shots (I did 20#, 10’)
15 Squats
200m run
5 rds
Nice little number today with great weather.
Definitely a full body + cardio assault there. Nice work!
Dang, that’s a lot
Nice work!
Rx 5:45
*9, 5’s, quick singles.
*That was also Heavy, but more fun than “Pit Stop”!
Great job!
Agree
Nice!
Intermediate option
10:47
205lbs deadlifts, 135lbs front squats, 85lbs clean & jerks
5:49
DL in 1 set, FS in 3 (7-6-2), C&J in 3 (7-6-8).
C&J were too light, basically touch & go with 2 breath breaks.
Great job!
Great work!
9 deadlift (130kg)
15 front squat (70kg)
21 clean&jerk (54kg)
Time: 13’03’’
Great job!
55/190/6'3"
intermediate 225 DL/155 FS/115 C&J
4:09
Nice!
Nice work!
54M/70”/165
10:58
Intermediate (225/155/115)
Great job!
Beginner option:
For time:
9 deadlift
15 front squats
21 clean and jerks
95-lb deadlift, 75-lb front squat, 45-lb clean and jerk7:30
Good job!
🤜🤛
🤜🤛
100kg DL
60kg FS
50kg C&J
10:01
Nice!
10:21
9 deadlifts, 225#
15 front squats, 155#
21 hang power cleans, 95#
Good work!
315-155-115
5:09
Awesome work!
Excellent!
Great job!
M- 53/ 5'7 / 220
Intermediate - Playing catchup, did 241016 yesterday's
today
9- DL 225#- :31
15- Front squat 155#- 2:27
21- C&J 115#- 4:56
total time: 7:56
Solid work, as always!
Μ50/77kg/179
Rxd 16:36
Nice work!
Rx
315 lbs deadlift x 9 (1 min)
225 lbs front squat x 15 (7 min)
135 lbs ground to overhead x 21 (1:30)
10:27
Globo wod: set up your barbell so you can make fast weight changes, if you are using a single bar. Dumbbell sub deadlifts 80/115lbs, front squats 60/85lbs, clean and jerks 35/50lbs. Men if the facility maxes out at 100lb dumbbells do 15 deadlifts.
90kg front squat
75 clean and jerk
5m43
Great job!
275# deadlift
155# front squat
135# clean and jerk
4:35
Great time!
Terrific!
Great time!
5min Frontsquat 175 lbs / 80kg
7min C&J 132 lbs / 60 kg
2min changing plates, Frontsquats in the rack
16min
Nice work! I should’ve tried the same weights. Too bad I saw it afterwards.
Good job! Ah, a rack would have been nice! On the neverending wishlist! :-)
Intermediate Option
75 Kg FS
60 Kg CJ
3:22
Killed it!
Nice job!
I enjoyed this wod, Intermediate - 8:16
Nice work!