Crossfit – Power Cleans

Wednesday, May 20, 2015

Coach Arik

(6AM) Laura, Lisa, Kate, Nick, Zack and me

Warm Up

2 rounds of 250m row, 8 goblet squat (53#), 8 KB swing (53#), 8 Shoulder Press (45#), 8 Triceps Extension (45#), 8 Front Squat (45#).  I need to get my knees further back on squats and keep my chest up.  The triceps extensions were tough and the only place I still noted some lingering discomfort in my right triceps.

Mobility:  Front Rack

First stretch - Hook elbow under band and lean forward.  Second stretch - Grab band and twist so it is pulling over your shoulder.  Hold each position for 2 minutes each arm.

Metcon: 

13 minute AMRAP of 100m run, 5 Power Cleans (135#), 5 Front Squat (135#), 5 Box Jumps (30”), 5 Pull-ups.

Power cleans start from the hang position and do not include a squat.  I built up the weight starting going from 45#, 65#, 75# and finally 95#.  I may have been able to clean a little more, but the squats were getting tenuous.  Even on the clean, my weight was not balanced well and I wasn’t getting the bar to come up on a straight line.  The 135# prescribed weight for men will have to wait until another day.  I decided to use a 24” box as I have yet to try the 30” box and today was not feeling like the day.

The first round went pretty well and I even managed the pull-ups in succession.  This round took a little over 2 minutes.  The next few rounds slowed considerably as my form was falling off on the power cleans.  I was having the most difficulty with the squats.  I surprised myself by stringing together 3 kipping pull-ups during the third round.  With 2 minutes to go, I started my fifth round getting through the run, cleans, squats and completing 2 box jumps for a final of 4 + 13.