Monday, 03/07/11

For weight
Bench press (and you did not think CrossFit would help you prepare for spring break!)
5,5,3,3,1,1,1

then

Squat clean
1,1,1,1,1

The squat clean work is more for technique than weight.  Do not do power cleans for this.  Focus on receiving the bar in a nice deep squat and then standing up.

Post weights to comments.

11 comments:

SG said...

SC: 95, 115, 135, 145, 155(f)
BP: 155, 175(f), 165, 175(f), 175, 185, 190

Thanks Adam for the spots & JWM for the coaching.

Adam said...

BP: 205-225-235(2)-225-235-240(PR)-245(f)
SC: 65-75-85-95-105

Thanks to SG for the spot and motivation on the BP.

I had to rush through the squat cleans, so didn't have much time to work on form at heavier weights.

JWM said...

BP: 165x5, 175x5, 185x3, 195x3, 205x1, 225x1, 230(f)

SC: 95, 115, 135, 155, 165

I was also rushing by the time I got to squat cleans today. Felt better at getting under the weight but need to feel better at getting under the weight at higher weights.

baby huey said...

Bp 185, 185, 185, 205, 205, 225, 235, 235

Sc 135, 135, 135, 155, 155

Tex said...

BP-170,175,185,195(2),205,210,215
SC-185,205,215,225(f),225(10lbs PR)

Matt said...

Aloha,

I'm working heavy in four days a week. Lower body Monday's and Thursdays. Upper body Tuesdays and Fridays. On ME days like today I'm trying heavy WODs since I really need to work on them.

Heavy boxsquats followed by a heavy WOD.

9-6-3 of:
Squat Cleans (165)
Muscle-ups

16:25

jswobe said...

Bench: 135, 185, 205, 225, 235, 245(f), 225
Clean: 135, 135, 135, 135, 155


GO ARMY! USMA '00
Aberdeen Proving Ground, MD

sdc said...

SC: 95, 115, 135, 145, 145

Went with overhead press instead of the bench because I didn't have a spotter.

65, 75, 85, 95, 115, 115, 115

Mac said...

Bench: 205, 225, 205, 235, 205, 225, 245 (with a little boost)

Clean: 135, 155, 185, 195, 205

Thanks to all who spotted me this morning. Tough to try and lift heavy if you don't have a spotter.

Joe said...

Shoulder press sub for bench press
65X5, 85X5, 95X3 105X3, 115X1, 125X1, 135X1

SC
95, 95, 105, 115, 135
Worked form not weight

Dan said...

Shoulder Press: 95,115,135,155,165,175,185(f)
Squat Clean: 135,175,195,205, then dropped to 175 and did 5 singles.