Wednesday 12/10/08

Clean

1 x 1 x 1 x 1 x 1 x 1 x 1

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On this workout, really work on form as you continue add weight. Remember the goal is to catch the weight in a full squat. Having said that, this is not easy, so work it on the lighter weights and continue to try as the weight gets heavier. As the weight gets heavier you may have to resort to power cleans.

10 comments:

Max said...

If one of your weakness is strength / power, recommend going what Rippitoe calls "sets across," or 1-1-1-1-1-1 of the same weight if you are not as strong as some of the other guys and are trying to build your strength versus hit a 1-rep max. Get as close to your max as possible and execute it the prescribed number of times.

Recommend a Burgener warmup versus the standard CFWU. Focus on getting from the proper jump postion to the proper land postion with the knees slightly outside versus inside the feet, and make sure to get the elbows out in front of the bar to get into a good string rack postion.

This is not one of the days where 80% is NOT good enough. It's a strength day, not a METCON workout. Focus on that perfect form. Save the 80% for the METCON workouts.

Chris said...

165
185
185
215
225
245
255 (f)
245 (f)
245 (f)
225

Checked 11/25/08 to see front squat max. 255 seems to be my sticking point.

tex said...

95
115
135
155 (PR)
155(f)
135
135
135
135(f)
135

I am still struggling to get low. This will need some more devoted efforts.

Go Cubs said...

135
155
155
175
185
195 (f)
195 (f)
185
185

SB said...

85
105
115
135 F
135
145 F
145 F
145
really focused on staying w/ squat throughout

Demet-hook said...

135
155
185
205
215 (F)
195
205 (F)
185
190

Black and Gold CrossFit said...

135
155
165
175
185(F)
185(F)
185
190(F)
175

Found a good weight to work the technique on this. Front squat is definately the hard part of this. Confidence in your ability to balance the weight and get it back up is huge.

Mac said...

115
165
185
205(f)
195(f)
185
185
175
Hit the squat every time, but had to force it for the heavier weights. I'm sure that's a sign of a form problem/confidence.

PTisFREE said...

95
115
135
155
185
205
225(f)
225(f)

RW said...

135
155
165
175 (barely a squat clean)
185 (power clean)
190 f
175

Afterwards I did 155 about 15 times working on form