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Workout of the Day from Tuesday 22/05/18🏋🏼
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a)
front squat
5x3 reps (ascending weight)
b)
push press 
5x3 (ascending weight)
c)
power clean
5x3 (ascending weight)
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www.fpwcrossfit.com
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#fpwcrossfit #crossfit #functionalperformance #functionaltraining #functionalfitness #wod #workoutoftheday #crossfitwod #workout #workoutmotivation #motivation #powerlifting #weightlifting #strongman #strongerpeoplearehardertokill #madeinswitzerland #snatch #cleanandjerk #bazenheid #crossfitgirls #crossfitbazenheid #crossfitswitzerland #surroundyourselfwithgoodpeople #frontsquat #pushpress #powerclean #rawstrengthclass #startingstrength
Workout of the Day from Tuesday 22/05/18🏋🏼 ➖➖➖➖➖➖➖➖➖➖➖ a) front squat 5x3 reps (ascending weight) b) push press 5x3 (ascending weight) c) power clean 5x3 (ascending weight) ➖➖➖➖➖➖➖➖➖➖➖ www.fpwcrossfit.com ➖➖➖➖➖➖➖➖➖➖➖ #fpwcrossfit  #crossfit  #functionalperformance  #functionaltraining  #functionalfitness  #wod  #workoutoftheday  #crossfitwod  #workout  #workoutmotivation  #motivation  #powerlifting  #weightlifting  #strongman  #strongerpeoplearehardertokill  #madeinswitzerland  #snatch  #cleanandjerk  #bazenheid  #crossfitgirls  #crossfitbazenheid  #crossfitswitzerland  #surroundyourselfwithgoodpeople  #frontsquat  #pushpress  #powerclean  #rawstrengthclass  #startingstrength 
Training in progress 💪👊 AMRAP 15'
15x power clean
30x double under
15x wall ball
30x double under

Beautiful place for training @konzulat.rs 😃😎 #crossfit #weighlifting #powerlifting #konzulat #strengthendurance #strength #personaltrainer #crossfitcoach #rooftop #treining #healthylifestyles #hiitworkout #powerclean #amrap #functionaltraining #huaweip10
Happy #humpday🐫 peeps! Finally over the hump :-) Today was exciting! My long time hoops friend @kay11mac stopped in with her fiancé Megan to do a workout at @concord_crossfit ! So crazy we haven’t seen each other in forever and like no time has passed!! @megccf killed us at 5:30 with what felt like the longest #wod ever! We did 3 #couplets : 1-14, 2-13, 3-12, 4-11, 5-10, 6-9, 7-8, 8-7, 9-6, 10-5, 11-4, 12-3, 13-2, 14-1 of #wallballs + #boxjumps , #burpees + #pullups , #pushups + #deadlift ... I died a little bit on the burpees - basically ended up doing the last few rounds non stop. Agh! 😃 4:30 class was great! @cehr_a ran the #wod and it was challenging to say the least! Positives: my #ropeclimbs are getting much better and faster - did 6 today, and I’m more comfortable upside down (handstand). I PRed #pralert 🚨🚨🚨 my #hangclean at 155lbs and completed 150lbs on my #powerclean , I didn’t have anything left for more attempts!!!! But that’s amazing!  Last portion of the workout was by far the most difficult - that #metcon sucked completely, but something amazing happened again (#accidentalawesomeness ) - we did : 1 mile run, 100 #doubleunders and 1000m row. Another PR alert 🚨🚨🚨: I ran a 8:06mile!!!!!!!!!! That’s a 38 second improvement from my last week’s PR!!!! I couldn’t be happier.... until I completed 100 DOUBLEUNDERS!!!! And finished the workout #Rx !!!! These stupid things will never be in my way again! I can’t connect more than 14-15 yet, but they are improving fast! @barbellbabebri you were so so soooo missed!!!! 😘 Can’t wait to see you crush it this weekend!!!! 💪🏻💪🏻💪🏻🤘🏻👊🏻👊🏻🏃🏻‍♀️🤸🏻‍♀️🏋🏻‍♀️ Sock mood of the day: #monkeyseemonkeydo #monkeybusiness #craycray @stancesocks #crossfit #crossfitter #crossfitgirls #crossfitfamily #gettingfit #girlswholift #sunsoutgunsout
Happy #humpday 🐫 peeps! Finally over the hump :-) Today was exciting! My long time hoops friend @kay11mac stopped in with her fiancé Megan to do a workout at @concord_crossfit ! So crazy we haven’t seen each other in forever and like no time has passed!! @megccf killed us at 5:30 with what felt like the longest #wod  ever! We did 3 #couplets  : 1-14, 2-13, 3-12, 4-11, 5-10, 6-9, 7-8, 8-7, 9-6, 10-5, 11-4, 12-3, 13-2, 14-1 of #wallballs  + #boxjumps  , #burpees  + #pullups  , #pushups  + #deadlift  ... I died a little bit on the burpees - basically ended up doing the last few rounds non stop. Agh! 😃 4:30 class was great! @cehr_a ran the #wod  and it was challenging to say the least! Positives: my #ropeclimbs  are getting much better and faster - did 6 today, and I’m more comfortable upside down (handstand). I PRed #pralert  🚨🚨🚨 my #hangclean  at 155lbs and completed 150lbs on my #powerclean  , I didn’t have anything left for more attempts!!!! But that’s amazing! Last portion of the workout was by far the most difficult - that #metcon  sucked completely, but something amazing happened again (#accidentalawesomeness  ) - we did : 1 mile run, 100 #doubleunders  and 1000m row. Another PR alert 🚨🚨🚨: I ran a 8:06mile!!!!!!!!!! That’s a 38 second improvement from my last week’s PR!!!! I couldn’t be happier.... until I completed 100 DOUBLEUNDERS!!!! And finished the workout #Rx  !!!! These stupid things will never be in my way again! I can’t connect more than 14-15 yet, but they are improving fast! @barbellbabebri you were so so soooo missed!!!! 😘 Can’t wait to see you crush it this weekend!!!! 💪🏻💪🏻💪🏻🤘🏻👊🏻👊🏻🏃🏻‍♀️🤸🏻‍♀️🏋🏻‍♀️ Sock mood of the day: #monkeyseemonkeydo  #monkeybusiness  #craycray  @stancesocks #crossfit  #crossfitter  #crossfitgirls  #crossfitfamily  #gettingfit  #girlswholift  #sunsoutgunsout 
Some cleaning from Tuesday🏋🏼‍♂️🏋🏼‍♂️
🎥: @c.bosse 
#strengh #strenghandconditioning #weights #power #clean #powerclean #track #cycling #sprinters
Today wasn’t a pretty one, but I got what I came in for🏋️‍♀️
Definitely learning a thing or two about myself in this cycle. Feels good to be pushing boundaries into totally new open spaces🙆‍♀️
65kg power cleans got lefty acting the fool, but my collar bones saved the day and still lived to tell the tale...
#winning
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#liftlife #liftinglife #liftingweights #lift #lifting #olympicweightlifting #olympiclifting #olylifting #weightlifting #caffeineandkilos #girlswholift #clean #powerclean #power #strength #strengthandconditioning #strengthtraining #girlsthatlift #fitspo #fit #fitness #fitspiration #crossfitballina #kznweightlifting #vengeancestrengthandconditioning #saweightlifting
Today wasn’t a pretty one, but I got what I came in for🏋️‍♀️ Definitely learning a thing or two about myself in this cycle. Feels good to be pushing boundaries into totally new open spaces🙆‍♀️ 65kg power cleans got lefty acting the fool, but my collar bones saved the day and still lived to tell the tale... #winning  . . . . . . . . . . #liftlife  #liftinglife  #liftingweights  #lift  #lifting  #olympicweightlifting  #olympiclifting  #olylifting  #weightlifting  #caffeineandkilos  #girlswholift  #clean  #powerclean  #power  #strength  #strengthandconditioning  #strengthtraining  #girlsthatlift  #fitspo  #fit  #fitness  #fitspiration  #crossfitballina  #kznweightlifting  #vengeancestrengthandconditioning  #saweightlifting 
Продолжаем снимать и рассказывать какие виды упражнений выполняються с гантелями. 
worldclass#worldclassстрогино#powerclean#powerlifting#deadlift#cleanandjerk#snatch#frontsquat#crossfit#crossfiter#barbell#rogue#fitness#fitnessmotivation#motivation#weightlifting#olympics#squat#run#nike#reebok#worldclass#яworldclass#тренировка#тренер#фитнес#you#youtube#russia
Продолжаем снимать и рассказывать какие виды упражнений выполняються с гантелями. worldclass#worldclassстрогино #powerclean #powerlifting #deadlift #cleanandjerk #snatch #frontsquat #crossfit #crossfiter #barbell #rogue #fitness #fitnessmotivation #motivation #weightlifting #olympics #squat #run #nike #reebok #worldclass #яworldclass #тренировка #тренер #фитнес #you #youtube #russia 
Shout out to Jess for being a 10/10 pt, friend, motivator, someone to help keep me accountable to my goals! 💪 The month of May has been a massive one for me. I have achieved so much in the first 3 weeks of May and still achieving more and more each week. I set myself the goal of a 55kg power clean and absolutely smashed that out last week, then today I smashed a new pb on deadlifts by hitting 112kgs ! I cannot wait to see what I can achieve in the next month. 💪🙌🎉 #loveit #strong #muscle #strength #crossfit #deadlifts #powerclean #goals #achievinggoals #smashinggoalsdayindayout #pt #sunshinecoast #happy #happytimes @riptfitness @jesslife007
Shout out to Jess for being a 10/10 pt, friend, motivator, someone to help keep me accountable to my goals! 💪 The month of May has been a massive one for me. I have achieved so much in the first 3 weeks of May and still achieving more and more each week. I set myself the goal of a 55kg power clean and absolutely smashed that out last week, then today I smashed a new pb on deadlifts by hitting 112kgs ! I cannot wait to see what I can achieve in the next month. 💪🙌🎉 #loveit  #strong  #muscle  #strength  #crossfit  #deadlifts  #powerclean  #goals  #achievinggoals  #smashinggoalsdayindayout  #pt  #sunshinecoast  #happy  #happytimes  @riptfitness @jesslife007
Failure...success...Swiiiipe to see me get 165lbs for this #complex ☺ I rested too long in between and jumped 15lbs to try and hit 180lbs. Judging by my early pull for the #powerclean, I would have never gotten that sucker up on the #hangpowerclean
I learn from my failures though,  and there are many of those every day 🤦‍♀️
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#crossfit #sanpedrobarbell #womenwholift #liftheavyoftenasineveryday #belizeanlifter #heavynorass #deadlift #cleans #jerk #cleancomplex #iconathlete #ambergriscaye #bellabar #formoverfunction
Failure...success...Swiiiipe to see me get 165lbs for this #complex  ☺ I rested too long in between and jumped 15lbs to try and hit 180lbs. Judging by my early pull for the #powerclean , I would have never gotten that sucker up on the #hangpowerclean  I learn from my failures though, and there are many of those every day 🤦‍♀️ ... #crossfit  #sanpedrobarbell  #womenwholift  #liftheavyoftenasineveryday  #belizeanlifter  #heavynorass  #deadlift  #cleans  #jerk  #cleancomplex  #iconathlete  #ambergriscaye  #bellabar  #formoverfunction 
Big Daddy Still Got Some Juice. I will Clean & Jerk 405lbs before the year ends. #24HourFitness #OlympicLifting #CleanAndJerk #PowerClean #Crossfit #zFit #ZekeStaples #Sacramento #Fitness #Powerlifting @24hourfitness_fultonhurley @24hourfitness @usa_weightlifting
The beauty of top professional weightlifting skills. 69kg in body weight, Power Cleaning and Push Jerking 190kg
#powerclean #pushjerk #olyweightlifting #chinaweightlifter #chineseweightlifter #中国举重
First time doing power cleans!
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Aaaaand not only did I not hurt myself, I did pretty freaking awesome 😎
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Only time I got 2 in a row without completely setting the bar down
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I have difficulty not going too low. Which explains my little bob of a prep 😁
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🎥 and 🗣: @jai_p.o.e.t
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#PowerClean #OlympicLift #ThatSecondOneWasALittleRough #QuestToOnePlate #power #firsttimer #PrettyDamnGood #TrySomethingNew #BeTheBestYou #GymTherapy #FrontSquat
First time doing power cleans! 💪🏼 Aaaaand not only did I not hurt myself, I did pretty freaking awesome 😎 💪🏼 Only time I got 2 in a row without completely setting the bar down 💪🏼 I have difficulty not going too low. Which explains my little bob of a prep 😁 💪🏼 🎥 and 🗣: @jai_p.o.e.t 💪🏼 #PowerClean  #OlympicLift  #ThatSecondOneWasALittleRough  #QuestToOnePlate  #power  #firsttimer  #PrettyDamnGood  #TrySomethingNew  #BeTheBestYou  #GymTherapy  #FrontSquat 
Shi Zhiyong (69, China) with what looks like a 190kg/418lb #POWERCLEAN and #powerjerk !!!! Insane athleticism and power. #olympicweightlifting #olympicchampion #marinheavyathletics
Future fish game champion

EMOM 20
200m row 
Try to keep it a hard pace. 1:35 or under was the goal

EMOM 10
3 power clean 225 + 4 muscle ups 
Goal was under 30 seconds 
#emom #dadbodwod #wodfordadbod #betterthanchirowod #heslame #rowing #powerclean #muscleup #cardio #concept2 #bc #blueberries #dontletarnoldgetmorefollowers
Кроссфит учит на бороться до последнего,даже если ничего не получается - не сдаваться!
Кроссфит учит на бороться до последнего,даже если ничего не получается - не сдаваться!
Squat clean 🏋🏽‍♂️🚴🏽‍♂️🏆
📸 @lasaaaam 💏📲❤️
@navarrogym #trx #trxtraining #powerclean #fitlife #echoenmexico #navarrogym
Aquela esmagada na carcaça de frango! Mas acho que valeu, chegamos nos 100 KG. Muito a melhorar ainda! .
Power Clean 100KG (23/05/2018)
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🎥 @coach_marcelo93 tmj no “PR”
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@m_vitaminas 💊
@tribofitnesscg 🏋🏻
@gudinha_barber ✂️ #clean #powerclean #forca #frango
Aquela esmagada na carcaça de frango! Mas acho que valeu, chegamos nos 100 KG. Muito a melhorar ainda! . Power Clean 100KG (23/05/2018) . 🎥 @coach_marcelo93 tmj no “PR” . . @m_vitaminas 💊 @tribofitnesscg 🏋🏻 @gudinha_barber ✂️ #clean  #powerclean  #forca  #frango 
Video 1
 43 k Cada dia superando pequeños retos
Video 2
54 k Pronto iré por ti... :)
#crossfit #crossfitgirls #wod #crossfitcolombia #powerclean
Oly de Hoy. Squat Snatch+Snatch Balance 80% (140lb). Muchas falencias pero mejorando. --
#crossfit #crossfitgames #crossfitters #crossfitter #snatch #powerclean #powersnatch #squatsnatch #squats #squat #olympics #olimpiclifting #cftobalaba
"Acredite em si próprio e chegará um dia em que os outros não terão outra escolha senão acreditar com você."- Cynthia Kersey.
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Enfim chegou o tão sonhado Personal Record “PR” de Power Clean, com direito a comemoração ala @guimalheiros162. Deu bom. 😎
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🔥220lbs/100kg🔥
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Parceiros:
@tribofitnesscg 🏋🏽‍♂️
@wksuplementos 💊
@blackskullms 💀
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🎥: @coach_elivelton
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#powerclean #tribofitnesscg #vempratribo #lpo #crossfitgames #crossfitlife #crossfitmen #crossfitjiujitsu #reebok #reebokbrasil #reebokrunning #reeboknanoclub #reeboknanoweb #reebokcrossfit
"Acredite em si próprio e chegará um dia em que os outros não terão outra escolha senão acreditar com você."- Cynthia Kersey. - Enfim chegou o tão sonhado Personal Record “PR” de Power Clean, com direito a comemoração ala @guimalheiros162. Deu bom. 😎 - 🔥220lbs/100kg🔥 - Parceiros: @tribofitnesscg 🏋🏽‍♂️ @wksuplementos 💊 @blackskullms 💀 - 🎥: @coach_elivelton - #powerclean  #tribofitnesscg  #vempratribo  #lpo  #crossfitgames  #crossfitlife  #crossfitmen  #crossfitjiujitsu  #reebok  #reebokbrasil  #reebokrunning  #reeboknanoclub  #reeboknanoweb  #reebokcrossfit 
Blink and you might miss it.
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Light tech work on the newest platform in the #weightliftingmecca. @phillysab @tottentraining @mikewalterslmt @eastcoastgoldwl #suckless #sabstrong #eastcoastgoldweightlifting #olympicweightlifting #ryourogue #homegymlife #adistars #powerclean #powerjerk #cleanandjerk #strongwoman
Nas grandes batalhas da vida, o primeiro passo para a vitória é o desejo de vencer. #treino #vencedor #atleta #crossfit #tupacrossfit #powerclean #crossfitbrasil #crossfititaborai #osmelhores #crossfitters #treinopesadao #pr
Whether it's getting a workout in 🏃 or prepping some healthy food 🥗, give yourself the opportunity to be the best version of you 👊
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#ignitehealthandperformance #fit #fitness #strong #workout #wellness  #motivation #motivational #motivationalquote #motivationmonday #gym #barbell #clean #powerclean #squatclean #diet #exercise #athlete #healthyliving #health
3 Power movements executed in a sequential manner, but not trying to sacrifice quality... YOU'RE TALKING ABOUT HIIT?!?.....BOY?!!
I shall not take it easy on myself.
 #traininghard #fitness #gym #gymtime #hardwork #jeanfitness #positiveattitude #zen #focus #mindset #workethic #determination #workout #crunchwestland #funworkout #crunch #fitness #workouts #fitnessjourney #power #athlete #Jesus4Life #jumps #crunchdearborn #crunchfarminghtonhills #bouncetraining #gymlife #powerclean #hiitworkout #fitfam #zonedout #crunchdearborn
3 Power movements executed in a sequential manner, but not trying to sacrifice quality... YOU'RE TALKING ABOUT HIIT?!?.....BOY?!! I shall not take it easy on myself. #traininghard  #fitness  #gym  #gymtime  #hardwork  #jeanfitness  #positiveattitude  #zen  #focus  #mindset  #workethic  #determination  #workout  #crunchwestland  #funworkout  #crunch  #fitness  #workouts  #fitnessjourney  #power  #athlete  #Jesus4Life  #jumps  #crunchdearborn  #crunchfarminghtonhills  #bouncetraining  #gymlife  #powerclean  #hiitworkout  #fitfam  #zonedout  #crunchdearborn 
Had a nice 30 pound (in each hand) dumbbell power clean jump off the knees but erased it by accident while editing so here is the down sets. Found it is best to get the bands in me from the ME or DE stuff then I’ll go straight to the jumps loaded. After taking off the weight vests and ankle weights I seem to always do my best when I test myself with body weight or something like a jump off the knees. Something about exciting the CNS and post activation potentiation is what it does.
Had a nice 30 pound (in each hand) dumbbell power clean jump off the knees but erased it by accident while editing so here is the down sets. Found it is best to get the bands in me from the ME or DE stuff then I’ll go straight to the jumps loaded. After taking off the weight vests and ankle weights I seem to always do my best when I test myself with body weight or something like a jump off the knees. Something about exciting the CNS and post activation potentiation is what it does.
#powerclean 😅
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#crossfit #crossfitlifestyle #crossfitter #crossfitlife #crossfitlove #treino #treinohard #muralhacrossfit #teammuralhacrossfit #teammuralha #powercleans
♥@jenny_endsfeldz
📝@coach_paulo_oliveira
🍽@andreia_naves/@nutreex
🏟@muralhacrossfit
I love the power clean movement!!! And I love love love conventional lifts. It’s so fun trying to prefect these actions. I would say I got the general movement of squats, deadlifts, and bench down pretty well. What I struggle with, is the fine tuning of these movements. I think there will always tweaks that need to be made based on how my body feels.
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I find it fun to take videos and watch how I have progressed over the years. Like weight loss, the progression of these exercises are NOT linear. I need to learn to appreciate that more. I often complain when I have a bad few weeks of a conventional lift (cough cough, squats, cough) after they have been feeling so good. I just need to take every day as it comes and not be so hard on my body. 
I haven’t done power cleans in a hot minute but I’m gonna try to start incorporating them more just bc of how fun they are😊
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Thanks to @siosi_poti for always having the patience with me to help me work on this movement!🏋🏻‍♀️😊
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Oh and thanks to @chumfit for ruining my video 😒
I love the power clean movement!!! And I love love love conventional lifts. It’s so fun trying to prefect these actions. I would say I got the general movement of squats, deadlifts, and bench down pretty well. What I struggle with, is the fine tuning of these movements. I think there will always tweaks that need to be made based on how my body feels. - I find it fun to take videos and watch how I have progressed over the years. Like weight loss, the progression of these exercises are NOT linear. I need to learn to appreciate that more. I often complain when I have a bad few weeks of a conventional lift (cough cough, squats, cough) after they have been feeling so good. I just need to take every day as it comes and not be so hard on my body. I haven’t done power cleans in a hot minute but I’m gonna try to start incorporating them more just bc of how fun they are😊 - Thanks to @siosi_poti for always having the patience with me to help me work on this movement!🏋🏻‍♀️😊 - Oh and thanks to @chumfit for ruining my video 😒
Strength loss is real
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BW: 173.8 lbs
Squats:
345 3x5 @ 7
Deadlift:
455 1x1 @ 7
425 3x5 @ 7
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Here is the point where I’m going stop expecting any strength gains. My cut is going well, losing ~1lb per week, but I can feel the difference in my squat and deadlift. Bench feels relatively okay due to technique changes. Strength loss is real, but I gotta look good for the summer 🤷🏻‍♂️
Strength loss is real -------------------- BW: 173.8 lbs Squats: 345 3x5 @ 7 Deadlift: 455 1x1 @ 7 425 3x5 @ 7 -------------------- Here is the point where I’m going stop expecting any strength gains. My cut is going well, losing ~1lb per week, but I can feel the difference in my squat and deadlift. Bench feels relatively okay due to technique changes. Strength loss is real, but I gotta look good for the summer 🤷🏻‍♂️
MetCon [5 Rounds For Time]
10 HR Push-ups
5 Power Cleans (80% Body weight)
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#Madwod #MadwodTraining
#training #metcon #workout #powerclean #bodyweight #bodyweighttraining #pushups #core #strength #fitfam #wod #fitnessblog #lifestyle #fitness #CrossFitwod #CrossfitAddict #CrossFit
HAPPY BIRTHDAY @zmasic !!!! Swipe right for workout details & intent.

Post load & reps to comments.
⚓️⚓️⚓️⚓️ #ebcf #ebcffamily #setyouranchor #anchorathlete #anchorathletics #seattle
Dupla do barulho feat. terror dos titios 🙈
Migo é vídeo saaaai!!! 👊🏻👊🏻👊🏻
Mais um vídeo da minha brincadeira/ terapia favorita!!!!😍❤️🙌🏻🐥
Sou franga mas sou atrevida!😎🙆🏻‍♀️🔥45kg
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#powerclean #crossfit #crossfitter #cfbroficial #chicksandbarbells #crossfitgirls #train #workoutoftheday #amordemais #duplinhadetreino #bemmenininha #boanoite
HAPPY BIRTHDAY @zmasic !!!! Swipe right for workout details & intent.

Post load & reps to comments.
⚓️⚓️⚓️⚓️ #ebcf #ebcffamily #setyouranchor #anchorathlete #anchorathletics #seattle
Para não passar em branco, um pouquinho do treino de hoje... Um complex de 1power clean + 1 hang squat clean + 1 squat clean.
Parceiros:
🏋️ @centrodetreinamentobravus 💪 @fitnessacademiaevolucao ⛑️ Fisio: @lucas23091 🔏 @uniteseguros 🥋 @washingtonribeirobjj 
#crossfit #wod #workout #squatclean #hangsquatclean #powerclean #weightlifting #weightlift #weightlifter
Meet Vanessa and Alana. They have been with us for several months now....and to say they were apprehensive at first would be a major understatement....haha. They didn’t know what all these barbells and atlas stones and kegs and tires and etc were and/or how it would fit into their lives and equal their fitness goals. Now, they are in the gym with us about 4-5 days a week, they work super hard and smile the whole way. Amazing what you can do and how much fun you can have and what you can learn about yourself when you’re brave enough to try something new! You guys inspire every single one of us coaches every single day. Thanks for all you do! #fireforeffectathletics #strongman #powerlifting #oly #frontsquat #powerclean #oldschoolstrength #supportveteranownedbusiness #combatveteranowned #strongnotskinny #manayunk #philadelphia #horsepower #youcan #comejointhefamily
Meet Vanessa and Alana. They have been with us for several months now....and to say they were apprehensive at first would be a major understatement....haha. They didn’t know what all these barbells and atlas stones and kegs and tires and etc were and/or how it would fit into their lives and equal their fitness goals. Now, they are in the gym with us about 4-5 days a week, they work super hard and smile the whole way. Amazing what you can do and how much fun you can have and what you can learn about yourself when you’re brave enough to try something new! You guys inspire every single one of us coaches every single day. Thanks for all you do! #fireforeffectathletics  #strongman  #powerlifting  #oly  #frontsquat  #powerclean  #oldschoolstrength  #supportveteranownedbusiness  #combatveteranowned  #strongnotskinny  #manayunk  #philadelphia  #horsepower  #youcan  #comejointhefamily 
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#barbendernutrition
#girlswhosquat #GAINZ #girlswholift #fitfam #powerclean #nutrition #pump #powerlifting  #bodybuilding #deadlift #squats #vascular #guyswholift #girlswithmuscle  #gohard #postworkout #riseandgrind
225 power snatch from Power position. 290 power clean from power position + power jerk. 4 PRs on a Wednesday ain’t bad. @attitudenation programming is 🔥🔥. #snatch #powersnatch #cleanandjerk #powerclean #powerjerk #weightlifting #olympicweightlifting #attitudenation
Upper chest exercises
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Often times people neglect the upper portion of your chest, which isn't as activated and trained as much as the middle/lowerb pectorals during exercises like flat bench and cable crossovers. Because of this, the muscle lags behind in growth and proportion. To prevent this, 1 of my 2 chest/back days in one week I start with incline movements, that way I'm training them with full energy, rather than fatigued like I am at the end of my workout.
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Started with incline dumbbell press. For incline, I like these better than barbell because of the more natural feel. For some reason, and my guess points to the anatomy of the shoulder/scapula, the slight rotation of the wrist instead of a straight on bar feels better. I haven't really looked into it, and frankly I don't care. I just know these have worked better for me, not saying it's applicable to everyone! Hit some decently heavy sets, 4 x 8-10 w/ 70 pounders. Definitely had more gas in the tank.
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Smith machine incline press. These are funky, and about the only time I recommend using a Smith machine for any kind of presses (other than maybe a shoulder variation). I use the sm to focus on the muscle stretch and contraction. Did 3 sets of 12-15 reps, with a true 4 second negative (one Mississippi, two Mississippi). Going really light on these with the sm helps focus on getting that slow time under tension negative, because all too often, myself included, people want to rush their "negatives" and go 1234 really fast. Drop the weight, get under the sm, and take your time. It will greatly increase your mind to muscle connection, I promise. -
I also hit some incline flies to wrap up upper chest before moving to bench press, and then back, but y'all know how that goes already 😉
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Song credit: BlocBoy JB x 21 Savage - Rover 2.0 (remix)
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#QuadSquad #chestDay #backDay #incline #pecs #Powerclean #Powerlifting #Bodybuilding #pump #fitness #squat #bench #deadlift #health #Ambitionempire #TeamVypex  #flex
Upper chest exercises - Often times people neglect the upper portion of your chest, which isn't as activated and trained as much as the middle/lowerb pectorals during exercises like flat bench and cable crossovers. Because of this, the muscle lags behind in growth and proportion. To prevent this, 1 of my 2 chest/back days in one week I start with incline movements, that way I'm training them with full energy, rather than fatigued like I am at the end of my workout. - Started with incline dumbbell press. For incline, I like these better than barbell because of the more natural feel. For some reason, and my guess points to the anatomy of the shoulder/scapula, the slight rotation of the wrist instead of a straight on bar feels better. I haven't really looked into it, and frankly I don't care. I just know these have worked better for me, not saying it's applicable to everyone! Hit some decently heavy sets, 4 x 8-10 w/ 70 pounders. Definitely had more gas in the tank. - Smith machine incline press. These are funky, and about the only time I recommend using a Smith machine for any kind of presses (other than maybe a shoulder variation). I use the sm to focus on the muscle stretch and contraction. Did 3 sets of 12-15 reps, with a true 4 second negative (one Mississippi, two Mississippi). Going really light on these with the sm helps focus on getting that slow time under tension negative, because all too often, myself included, people want to rush their "negatives" and go 1234 really fast. Drop the weight, get under the sm, and take your time. It will greatly increase your mind to muscle connection, I promise. - I also hit some incline flies to wrap up upper chest before moving to bench press, and then back, but y'all know how that goes already 😉 - Song credit: BlocBoy JB x 21 Savage - Rover 2.0 (remix) - #QuadSquad  #chestDay  #backDay  #incline  #pecs  #Powerclean  #Powerlifting  #Bodybuilding  #pump  #fitness  #squat  #bench  #deadlift  #health  #Ambitionempire  #TeamVypex  #flex 
1st round of 7. This got spicy real fast
1st round of 7. This got spicy real fast
Believe it or not this is a huge improvement for me.. not the weight but the fact that it was somewhat similar to a real split jerk.🏋️‍♂️🏋️‍♂️🏋️‍♂️ I know I know I know still so much to improve but the weight has started to get up easier... and one day the legs will sort themselves out. 🏅🏅Slow progress is better then no Progress.🏅🏅 And there is no reason not to be happy about that. 😁😁😁 Sometimes you drop the weight... but lessons learned. 📽📽@mrs.mbanks
#progress #enjoythejourney #jerk #splitjerk #powerclean #everydayimhustlin #hstlmade #wedontquit #paytheman #believeit #weightlifting #practicemakesprogress #hwpo #sopretty #not #lightasafeather #failforward #215 #225 #complex #focus #workforit
Believe it or not this is a huge improvement for me.. not the weight but the fact that it was somewhat similar to a real split jerk.🏋️‍♂️🏋️‍♂️🏋️‍♂️ I know I know I know still so much to improve but the weight has started to get up easier... and one day the legs will sort themselves out. 🏅🏅Slow progress is better then no Progress.🏅🏅 And there is no reason not to be happy about that. 😁😁😁 Sometimes you drop the weight... but lessons learned. 📽📽@mrs.mbanks #progress  #enjoythejourney  #jerk  #splitjerk  #powerclean  #everydayimhustlin  #hstlmade  #wedontquit  #paytheman  #believeit  #weightlifting  #practicemakesprogress  #hwpo  #sopretty  #not  #lightasafeather  #failforward  #215  #225  #complex  #focus  #workforit 
My forearms are dead. So dead. I really pushed myself through Gwen during the last 9. Completed everything barefoot.

Strict presses at 85 lbs (including bar). Gwen was not for time which was nice. I gave myself enough time to rest between each set. I did power cleans and power jerks. Needed to increase weight each set with a goal of 75%-80% at 9.
Started at 65 lbs (including bar). Went up 20 lbs each set. So 85 lbs (including bar), and then 105 lbs (including bar). 20 lbs jumps was probably a bad idea... During the 9 my left calf started cramping with made cleaning and jerking really difficult, and 105 lbs was really heavy after already completing 36 clean and jerks.
If I wasn't able to rest the bar in my hips, I wouldn't have made it without dropping the bar.

Class was over by the time we finished so I didn't do the 100 strict presses (which were just supposed to be the bar). My forearms probably wouldn't have allowed me to grip the bar much anyway, so I just did some mobility for my wrists and forearms.

#crossfit #FarmhouseCrossFit #MN #Minneapolis #Edina #Minnesota #strength #strengthclass #workingout #exercise #buildingmuscle #weightlifting #strictpress #Gwen #notfortime #clean #jerk #powerclean #powerjerk #forearms #mobility #rest #Iwantedtodropthebar #unbroken #barefoot #noshoes #womenwholift #Asianswholift #크로스핏 #calfcramp
My forearms are dead. So dead. I really pushed myself through Gwen during the last 9. Completed everything barefoot. Strict presses at 85 lbs (including bar). Gwen was not for time which was nice. I gave myself enough time to rest between each set. I did power cleans and power jerks. Needed to increase weight each set with a goal of 75%-80% at 9. Started at 65 lbs (including bar). Went up 20 lbs each set. So 85 lbs (including bar), and then 105 lbs (including bar). 20 lbs jumps was probably a bad idea... During the 9 my left calf started cramping with made cleaning and jerking really difficult, and 105 lbs was really heavy after already completing 36 clean and jerks. If I wasn't able to rest the bar in my hips, I wouldn't have made it without dropping the bar. Class was over by the time we finished so I didn't do the 100 strict presses (which were just supposed to be the bar). My forearms probably wouldn't have allowed me to grip the bar much anyway, so I just did some mobility for my wrists and forearms. #crossfit  #FarmhouseCrossFit  #MN  #Minneapolis  #Edina  #Minnesota  #strength  #strengthclass  #workingout  #exercise  #buildingmuscle  #weightlifting  #strictpress  #Gwen  #notfortime  #clean  #jerk  #powerclean  #powerjerk  #forearms  #mobility  #rest  #Iwantedtodropthebar  #unbroken  #barefoot  #noshoes  #womenwholift  #Asianswholift  #크로스핏  #calfcramp 
Some power cleans at 145lb with a 5 sec negative 1 sec stop at knee. Today's wod was a crusher but surprisingly I enjoyed the rowing 🤘🏼#crossfit #crossfitflushing #flushingforged #weightlifting #powerclean #dbpowercleans #cleansfordays
PC+J @ 90kg (2nd lift)
Clean Pull @ 110kg 
Feeling pretty good. A bit tired but good. Just happy this cold didn’t make loose any strength.
#olympicweightlifting #olympiclifting #weightlifting #manhattanbarbell #crossfitnyc #powerclean #cleanpull #fortheloveofiron #fitness #stillabitsick
Put my big boy pants on this morning 130kg power clean 10kg pb @cardiniacrossfit #weightlifting #crossfit #nike #lift #instafit #gym #igfit #power #powerclean #clean #gymjunkie #chase
160lb rising senior Cornerback @g.tunasty with 4 reps at 175. No bullshit, half-assed Power Cleans are allowed in the weight room at Farmingdale High School. We learn proper technique and we execute it to get the rep or we don’t and fail as seen here in rep 5. Every Coach is different but here’s what I’m looking for in order: 1) controlled pull 1 past knees, 2) explosive vertical pull 2 somewhere along our thighs into triple extension in the lower half and our high pull in the upper half, 3) our dive under the bar into our hip hinge with fast elbows, 4) our torso tight and contracted on the catch with explosive hip drive to stand. 
That’s what’s tough about Olympic lifts. Things get very technical and most of these young men have different weaknesses which have to be strengthened for great form to be achieved. Nonetheless, the clean is a necessary evil I coach at the high school because of the high turnover we see go play collegiately coupled with the fact that almost all collegiate strength coaches program them. 
#theathletesblueprint #farmingdaledalers #dalersfootball #dalerstrong #theDale #powerclean #olympiclifting #olylift #cornerback #defense #risingsenior #seatatthetable #freemeek #Gdaddy #weworking #feedthebeast
160lb rising senior Cornerback @g.tunasty with 4 reps at 175. No bullshit, half-assed Power Cleans are allowed in the weight room at Farmingdale High School. We learn proper technique and we execute it to get the rep or we don’t and fail as seen here in rep 5. Every Coach is different but here’s what I’m looking for in order: 1) controlled pull 1 past knees, 2) explosive vertical pull 2 somewhere along our thighs into triple extension in the lower half and our high pull in the upper half, 3) our dive under the bar into our hip hinge with fast elbows, 4) our torso tight and contracted on the catch with explosive hip drive to stand. That’s what’s tough about Olympic lifts. Things get very technical and most of these young men have different weaknesses which have to be strengthened for great form to be achieved. Nonetheless, the clean is a necessary evil I coach at the high school because of the high turnover we see go play collegiately coupled with the fact that almost all collegiate strength coaches program them. #theathletesblueprint  #farmingdaledalers  #dalersfootball  #dalerstrong  #theDale  #powerclean  #olympiclifting  #olylift  #cornerback  #defense  #risingsenior  #seatatthetable  #freemeek  #Gdaddy  #weworking  #feedthebeast 
Anyone else do a long swagger walk to the barbell before they hit a big lift? ☺️😉😎#orisitjustme #prsallday #operationgetstrong
177.3kg/390lb power............crazy🤫. Hit a PR and did a community talk, so today was a very good day!
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| powered by: #chiropracTIC |
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#olympicweightlifting #crossfit #gym #clean #powerclean #photooftheday #lifting #weightlifting #crossfit #bodybuilding #fit #fitness #health #life #live #lifestyle #fun #wellness #goals #exercise #workout #training #motivation #exercise #fitfam #athletic #follow4follow #photography #picoftheday #nike
177.3kg/390lb power............crazy🤫. Hit a PR and did a community talk, so today was a very good day! ________ | powered by: #chiropracTIC  | _______ . . . . . . . . . . . . . . . . . . #olympicweightlifting  #crossfit  #gym  #clean  #powerclean  #photooftheday  #lifting  #weightlifting  #crossfit  #bodybuilding  #fit  #fitness  #health  #life  #live  #lifestyle  #fun  #wellness  #goals  #exercise  #workout  #training  #motivation  #exercise  #fitfam  #athletic  #follow4follow  #photography  #picoftheday  #nike 
It was technique day today. I’m trying to train myself to dip when doing cleans. You can’t always muscle it up...🙄😬 #powerclean #technique #bruisedcollarbone
Slowly working my way back into training. Build up to a double at 135# on back squats (115# shown), some pulls up to 215#, and some ugly weird feeling power cleans at 135# where I couldn’t figure out what on earth I was doing. It’s like learning how to lift all over again 🤦🏼‍♂️🤷🏼‍♂️#crossfit #olympiclifting #cleanpulls #squats #whatamidoing #olympicweightlifting #powerclean
Meathead pro tip: if it's too hot in the gym and you're not yet deep enough into the WOD to take your shirt off, just remove the sleeves. #meatheadprotip
Today's #weightlifting-
A. Power Cleans: 5-5-5-3-3-3
B. Front Squats: 4x5 at 80+%
Ca. Deadlifts: 30r at 315
Cb. Deadlift: quick Single- I did this to waste time before the metcon while class was squatting, and tied my PR, in Oly shoes, without a belt... D. AMRAP 14 of 
100 Single Unders 
20 Overhead Squats (65)
100 Single Unders
12 CTB Pullups
100 Single Unders
20 DB Snatch (35)
100 Single Unders
12 Pullups
#weightliftingwednesdays #crossfit #powerclean #charlesriverstrengthandfitness #charlesrivercrossfit #fitness #powerlifting #deadlift #meathead #aerobiccapacity #humpday #everydayislegday #meatheadgtmnastics #wodfather #thewodfather #savage #savagestrength #justbringit #overheadsquat @charlesriverbarbell @charlesrivercrossfit @charlesriversf
Meathead pro tip: if it's too hot in the gym and you're not yet deep enough into the WOD to take your shirt off, just remove the sleeves. #meatheadprotip  Today's #weightlifting - A. Power Cleans: 5-5-5-3-3-3 B. Front Squats: 4x5 at 80+% Ca. Deadlifts: 30r at 315 Cb. Deadlift: quick Single- I did this to waste time before the metcon while class was squatting, and tied my PR, in Oly shoes, without a belt... D. AMRAP 14 of 100 Single Unders 20 Overhead Squats (65) 100 Single Unders 12 CTB Pullups 100 Single Unders 20 DB Snatch (35) 100 Single Unders 12 Pullups #weightliftingwednesdays  #crossfit  #powerclean  #charlesriverstrengthandfitness  #charlesrivercrossfit  #fitness  #powerlifting  #deadlift  #meathead  #aerobiccapacity  #humpday  #everydayislegday  #meatheadgtmnastics  #wodfather  #thewodfather  #savage  #savagestrength  #justbringit  #overheadsquat  @charlesriverbarbell @charlesrivercrossfit @charlesriversf
“The wolf on top of the hill is never as hungry as the wolf climbing the hill” #gymquotes #workhardtrainharder #boxjumps #motivationwednesday #gethype #walkinglunges #powerclean #superhuman #cantbringmedown @fireline_strong #firelineathlete
••• Training •••
I was v puffed after these. Making @petamacdonald train with me was a good idea.
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Power clean and jerk
3 x 72.5kgs
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Front foot was short on the last jerk!
••• Training ••• I was v puffed after these. Making @petamacdonald train with me was a good idea. - Power clean and jerk 3 x 72.5kgs - Front foot was short on the last jerk!
Posting this first set of 3x10 from yesterday bc I not only managed to hit myself in the face but also almost ate shit all in one set 🙃 I am as graceful as they come
Posting this first set of 3x10 from yesterday bc I not only managed to hit myself in the face but also almost ate shit all in one set 🙃 I am as graceful as they come
That feeling after 5 espressos. The legend Pino, putting in the work.
That feeling after 5 espressos. The legend Pino, putting in the work.
Snatches should be done unbroken so pick an appropriate weight especially if you struggle with snatches. If you can not do snatches sub for cleans at a heavier weight I would suggest 135/95 🏋🏻‍♂️
Snatches should be done unbroken so pick an appropriate weight especially if you struggle with snatches. If you can not do snatches sub for cleans at a heavier weight I would suggest 135/95 🏋🏻‍♂️
Our pre workout has Alphasize for focus to give you a better workout.
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