55, 60, 65, 65, 65 - heaviest available 
Deadlift - 225, 295, 315, 335, 405, 405, 405

Completed on 4/3/23 

23.03.26 MaxDay
40,45,50lbs [PR]
DumbbellClean&Jerk 2x5
105,125lbs
StubbyClean&Jerk 5,5
105,125,175,215,235,265,285lbs [PR]
StubbyDeadLift 5,5,3,3,1,1, 1

Not sure if the stubby was 35lbs. Not sure if math is correct on weights. +/- 10lbs?

M/27/5'8"/175lb
CrossFit AFK

50lb-50lb-70lb-70lb-70lb (that jump from 50 to 70 was tough)

275lb-325lb-350lb-370lb-385lb-405lb-425lb (Third time pulling 425lb, happy with the consistency)

DB CJ
40s 45s 55s 60s 65s 
vs 45s 50s 55s 60s 70s(f,2).  total weight moved was an improvement.
DL
260-285-305-325-345-365f-350
vs top set of 335 last time I did heavy singles

30-35-50-50-50

185-205
225-245
265-275-285

44 / 6’0 / 190

DB clean and jerk: 50-55-70-70-72.5lb.
set each rep on the ground for added difficulty. Tested out a couple single db jerks w/ a 50lb but otherwise no warmup. 
Power cleans and jerks… Used a belt on the first set with 70’s. Used 2.5lbs of magnetic plates on the last set. Need heavier DB’s! 

Deadlift: 245-295-335-385-425-445-440
Last 2 loads belted. No shoes on for deadlifts.

44y/176cm/180lb

DB C&J 
25-30-32.5-30-30 kg
55-65-70-65-65 lbs
Deadlift
130-130-140-150-160-166-170 kg
285-285-305-330-350-365-375 lbs

Dumbbells
70-70-80-80-80lbs

Deadlift
315-365-405-425-460-480-500lbs

M/30y/185cm/90kg
Power dumbell 5x30 kg 
Deadlift: 130/140/150/160/165/170/175kg

DB clean and jerk
5 x 25/35/40/45/50#s
DB deadlift
50# x 8/10/12/14/16

Modified, using 2x 15,5 kg DB throughout. Untimed. 
--
5 sets of:

12 DB deadlifts 
8 Db front squats
5 DB push presses

Resting as needed between sets. 
--
Peace. 

On 3-28

KB CL&J 
(53lbs)

DL
225-245-275-295-315-325-335

Last round
77
388

DB C&J 27.5 kg (60 lbs)

DL 140 kg (308 lbs)

DCJ @30 Kg

Deadlift
100-110-120-140-150-160-170 Kg Failed 170

Dumbbell clean and jerk 
5-30
5-35
5-37.5
5-40
5-45


Deadlift   
5-135
5-185
3-205
3-205
1-215
1-225
1-235

5-225
5-250
2-275
3-300
1-350
1-265
1-400(f)

Dumbbells clean and jerk 

5x22kg - 5x22kg - 5x28kg 5x28kg 5x30kg 

Deadlift 

5x100kg - 5x120kg - 3x130kg - 3x140kg 

1x160kg - 1x170kg - 0x180kg 

Completed 3/28. All cleans from the hang position. All push jerks. Felt some knee pain on the 70s and stopped at 3. 

C&J: 50-55-60-65-70(f) x3

DL: 225-225-275-275-325-375-x

called it after listening to my body today. 

M/48 yo/5'8/#215

DB clean and jerk
5x35
5x45
5x50
5x55
5x60
DL
5x225
5x275
3x315
3x365
405
435
455
480_#5 PR

DB C&J:

52.5-52.5-52.5-60-60

60s were heaviest I had

130419: 40-50-60(F) 55-55

DL: 275-320-365-380-390(x3 whoops)-410-420

No heavy DB’s at home, so had to do BB’s. 
135,145(barely),145(failed on last jerk),135,135. 
Did 5x5 DL 255,275,290,290,290(all the weight I have at home). 
Surprised how strong I felt on DL after the clean and jerks…

DB C&J
50s-50s-60s-70s-70s
DL
275-315-345-375-405-425(x)-425(x)

On the Dumbbells C&J i set 2 PRs, with 40 lbs and 45 lbs on One Hand Dumbbell C&J.
On the Deadñifts i set a Pr on 5 max with 180 lbs and 3 Max with 220 lbs.

60/65/70/75/80 (read it wrong, did 1 rep each), 185/225/275/295/315/335/355

DB C&J 15 kg dumbbells each round
Deadlift 5x60, 5x70, 3x80, 3x85, 3x90 kg
(on 26-Mar-2023)

M/50/87

D.c&j 40-45-45-50-55
Dl 275-275-305-305-335-355-355x

Globo wod: as is.  If you max the available dumbbells do AMRAP sets.   If the gym hates loud noises from deadlifts set down pads.  If you're in Planet Fitness or on a cruise ship today sub  5x 1 min max distance runs on the treadmill at max incline. 

DB C&J 50 lbs
DL worked up to 425 lbs 

45# dbs all I got 5x5
5-255/255
3-285/285
1-305/325/345f/335f/330

Posted earlier but it didn't stick 🤷‍♂️

I have minimal DBs so just did a bunch of sets of C&Js with 50s

Deadlifts:
5x 315, 365
3x 405, 435
1x 455, got one good then several failed attempts, must be feeling the other workouts. Good bit away from PR

Son(15)
Deadlifts:
5x 135,225
3x 255,275
1x 295, then several failed attempts to go up and back

2.25 mile run to gym 

Rxd
DB C&J- 45, 50, 55, 65, 65s 
DL- 225, 275, 315, 315, 335, 355, 375

2.25 mile run home

M/37/6'/178#

5x5 clusters with 50 lb. dumbbells
5x5 deadlifts 315 lb.

Deo gratias

DB C&J
25,30,35,40,40
DL
135,205,255,275,295,305

M/48/6'2"/185#

DB C&J's
52.5/52.5/52.5/52.5/52.5#

DL
290/300/320/335/350/375/390#

Dumbbell clean and jerk 
5-25
5-30
5-35
5-40
5-40

Deadlift no shoes 
5- 185
5- 195
3- 205
3- 215
1- 220
1- 225
1- 220

Dumbbell clean and jerk:
50-60-70-70-70lb. DBs

Deadlift:
315-335-355-375-385-405-425lbs.


*used a Split Jerk with DBs.
*used a Belt on Deadlifts.

Limited to 35# DBs at home.
5 sets of 7 reps of Squat Clean and Jerk - broke the jerk up into 5 push and 2 split (alternating)
5 DL at each weight 185-205-225-245-265-275-275#

Execution was set of DB C&J, DL, then :30 DU practice - rinse, lather, repeat.  Heaviest I have gone for 5 reps DL in a looooong time.  Any heavier on the DB C&J and my left elbow may not have held up to it today.

Db clean and jerk 5x 50, 50, 60, 60, 50#
Deadlift 5x 225, 5x225, 3x275, 3x275, 285, 285, 285#

DB CJ
5@ 25#ea
5@ 30#ea
5@ 35#ea
5@ 40#ea
5@ 45#ea
All deadlifts @ 225# Barbell
Each set was followed by a 1-minute round of attacking assault bag.
For a total of 11 rounds @ 26: 12

DB C&J:  30-40-40-50-50 (50# are heaviest DBs at my gym)
Deadlift: 125-215-265-295-315-320-325#
M/54/175/5'11"

Dumbbell clean and jerk 5-5-5-5-5 reps
20-25-35-40-40 LBS
Deadlift 5-5-3-3-1-1-1 reps
115-145-195-225-245-260-282.5 LBS

DB C&J - all sets with 55lb dumbbells

Deadlift
5 x 205, 255lbs
3 x 255, 285, 305lbs

no singles today, not feeling very strong so did an extra set of 3 instead.

30-40-50-60-70(F)-60

95x8  135x5  185x5  215x5  255x3  285x3 PR! 305 305 305

Dumbbell clean and jerk 5-5-5-5-5 reps
                                        12-15-17-20-22 kg
Deadlift 5-5-3-3-1-1-1 reps
             130-140-145-150-155-160-170 kg

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Max output followed by full recovery. Odd object, squatting with an emphasis on pushing and midline, moving a large load long distance

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM

HEAVY			x

COORDINATION SCALE
Max effort deadlifts, 10+ per set
*do dumbbell cleans and dumbbell push press for practice

STRENGTH SCALE
Max effort deadlifts (whatever number you feel like you have today)
Practice strict handstand push-ups in between sets

POWER SCALE
As is, but don't sacrifice speed of the movement

MY STUFF
Did sets of 5 at 300 between cleaning stuff. Didn't do db clean and jerks

GENERAL FEAR LEVEL: 4