December 5, 2012

Wednesday 121205

Clean 3-3-3-3-3-3-3 reps

Post loads to comments.

Compare to 120526.

Instructional_NicoleBedard_OHS_th.jpg

Enlarge image

How can this athlete's bottom position be better?


"Fixing the Jerk" with Coach Burgener, CrossFit Journal video [wmv] [mov] [HD mov]


WOD Demo with CrossFit Tough As Nails - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov]

Posted by Pukie at December 5, 2012 5:00 PM
Comments

Body weight should be towards heel, knees should be further back, toes pointed more forward, and back should be straighter.

Comment #1 - Posted by: Anon Man at December 4, 2012 5:09 PM

I'll start it!!!!! Weight on the heels and...

Comment #2 - Posted by: Noel at December 4, 2012 5:09 PM

Those are some heavy cleans!!

Comment #3 - Posted by: Hands the Man at December 4, 2012 5:20 PM

In the video the coaches missed a lot of errors, arched backs,early pulls, and not opening hips fully at the top of second pull or at end of rep. Glad the video added the text in for the early pulls but I do think QC for these videos cold be a little better.

Comment #4 - Posted by: George at December 4, 2012 5:31 PM

Quit pretending he has heels on those shoes!!!!!!!!!!!

Comment #5 - Posted by: Mike at December 4, 2012 5:43 PM

Can't wait for this one!

Video is power cleans but WOD says cleans? Which one would it be? :)

I really need to work on these. Trying not to pull that bar takes practice!

Comment #6 - Posted by: Chrisso at December 4, 2012 6:01 PM

Active shoulders. Bar overhead. Lumbar curve. Weight in heels.

Comment #7 - Posted by: Jay at December 4, 2012 6:08 PM

@Chrisso: When they say "clean", its at your discretion. Some people cannot front squat as much as they can power clean so they opt for a powerclean. If it's meant to be a specific variation they will specify either Power Clean or Squat Clean. Hope this helps.

Comment #8 - Posted by: Josh at December 4, 2012 6:19 PM

Did this today got a Max effort of 235x2 squat cleans.. Not a pr but did 3 workouts yesterday so needless to say I was sore!

Comment #9 - Posted by: Gary at December 4, 2012 6:42 PM

I was not aware of a high pull in the clean, anybody?

Comment #10 - Posted by: Nick at December 4, 2012 6:45 PM

He needs to remember to shrug with straight arms. if he does that the same weight will be easier and more efficient and he will ultimately be able to clean more weight. Also is it Power Cleans 7x3, or Full Squat Cleans 7x3 or it it anything goes???

Comment #11 - Posted by: David K at December 4, 2012 6:50 PM

Foot position is too wide, driving his knees inward. Weight is improperly distributed on his forefoot vices his heels. Lack of hip flexibility is driving his chest position downward and requiring him to internally rotate his shoulders to achieve the range of motion to support the weight overhead (which is stressing the joint and decreasing stability). His head is also elevated above neutral.

Comment #12 - Posted by: Jae at December 4, 2012 6:58 PM

His weight is on the toes not heals. The lumbar curve is lacking, forcing the bar back behind the plane. Sholders are relaxed, placing greater strain on ligimetns and tendons. Recommend he places weight on heels and drives through them. Active shoulders and chest up. This will allow him to excel.

Comment #13 - Posted by: John at December 4, 2012 7:06 PM

@Nick:

I learned to clean with the traditional shoulder shrug and explosive elbow finish into the rack position. It served its purpose for the workout. Over the past few months, I’ve had the opportunity to work with Brandon. He changed the dynamics of the traditional clean, incorporating a high pull into the movement. With a narrow, hook grip, I now shoulder shrug, high pull (as much as I can), and then snap my elbows quickly into the rack position. I can’t attest to the effectiveness of this technique enough

Comment #14 - Posted by: Lindsay at December 4, 2012 7:13 PM

Hey could somebody link me to a video for a clean? All I can find is power cleans and i'm not sure they are referring to the same thing.

Comment #15 - Posted by: Michael at December 4, 2012 7:59 PM

The video makes a big point about early arm bend, but I think their missing the point of how the lead demoer cleans. See the attached video to clear up the difference between cleans and hip cleans. It may work for other athletes as well.


http://www.youtube.com/watch?v=Np11gL_Tx3I&sns=em

Comment #16 - Posted by: Tommy at December 4, 2012 8:27 PM

Just started crossfit and love it! Also just learning the power clen I'm M/75kg/172 I got 90kg today is that any good for a beginner just trying to see where I'm at.

Comment #17 - Posted by: Nick at December 4, 2012 8:41 PM

110lbs, 120lbs, 135lbs, 145lbs, 155lbs, 165lbs, 175lbs

Comment #18 - Posted by: Adhish Chhabra at December 4, 2012 8:49 PM

He's doing hip cleans.... noting wrong with that

Comment #19 - Posted by: Oscar at December 4, 2012 9:36 PM

The cleans in the video are terrible. They all start pulling way to early. Then the hip thrust the bar to the rack position. DON'T HUMP THE BAR. Finish your pull through the shoulders and get your elbows under it.

Also the one dude in the black shirt they shot in profile needs to open his shoulder more at his beginning position. He currently lifts rounded/caved forward. Open shoulders with a broad chest should help him fix his curving upper back.

That coach needs to work on his oly.

Comment #20 - Posted by: bill hendricks at December 4, 2012 9:38 PM

Just did a 5x3 of mid hang cleans today. 60/80/85pr/90pr/92(203)pr
Also did 5x3 of halting clean deadlift, pause at knee and mid thigh with a finish. All sets at 65kg (143)

As for the form: buy weightlifting shoes, and move your feet in.

Comment #21 - Posted by: jon schmalensee at December 4, 2012 10:03 PM

So what version of the clean are we supposed to do

Comment #22 - Posted by: Ryan at December 4, 2012 11:27 PM

New to CrossFit (2 days in and loving it so far). How much rest do you have between sets in this WOD? And are you supposed to increase the weight with each set?

Comment #23 - Posted by: DavidTeach at December 5, 2012 12:18 AM

By flexing his abductor muscles, this athlete can manage the weight more appropriately!!!

Comment #24 - Posted by: Keetron Breece at December 5, 2012 1:03 AM

M/47/185

165-165-175-185-195-195-205

Comment #25 - Posted by: Cosmo at December 5, 2012 2:03 AM

135-135-135-140-140-150-135

Comment #26 - Posted by: ART/M/44/5'5"/148 at December 5, 2012 2:31 AM

Weight on the heels...Chest Up...Knees Out...Arm pits forward!

Comment #27 - Posted by: Terrence at December 5, 2012 3:04 AM

155-155-155-155-160-160-160

Comment #28 - Posted by: gb 45/m/71"/185# at December 5, 2012 3:12 AM

225-235-245-255-265-255-235

Comment #29 - Posted by: DeBo at December 5, 2012 3:36 AM

M / 32 / 5'10" / 176 - CrossFit Leblon - Rio de Janeiro

loads: 115 / 125 / 135 / 145 / 155 / 165 lbs (1 rep only)

Comment #30 - Posted by: Andrei Britto at December 5, 2012 4:03 AM

m/44/5'6"/140
used dumbells
50-50-55-55-55-60-60
full squat cleans

Comment #31 - Posted by: duane at December 5, 2012 4:37 AM

135-145-155-165-175-185-195

Comment #32 - Posted by: Townsend m/29/5'8"/138 at December 5, 2012 5:11 AM

So the cleans in the video are very "cal strength" ish, with the early pull and hip contact. More traditional OLY coaches, like Burgener and his team of coaches for the CF OLY cert, coach athletes to avoid arm bend until absolutely necessary.. And even then it's a pull under the bar, not pulling the bar up. That being said, go to YouTube and search for Donnie Shankle or Jon North and visit catalystathletics.com, those athletes move massive amounts of weight.

Personally I feel more comfortable with keeping my arms long, but I haven't practiced the other method much bc it's a big deviation from what I'm used to.

My two cents. The guys in the video were moving some serious weight. My only criticism (aside from the early pull which is debatable) would be a few of the guys appeared to be set up a little low in the hips which lead to a little spinal breakdown. But Ive seen much worse! Beasts nonetheless!

Comment #33 - Posted by: Dan at December 5, 2012 5:31 AM

95/115/135/155/165/185(10# pr)/200(25#pr)

Comment #34 - Posted by: preacherman at December 5, 2012 5:46 AM

M 42/185/72"
165
185
205 x 2
210 x 1
205 x 2
195
195

Comment #35 - Posted by: Mike at December 5, 2012 6:02 AM

F/37/108lbs/5'0"

75-85-95-95-100-105(2)-105

Felt strong so attempted 110 for one. Failed first but got the second. It wasn't pretty but it was a huge pr at 2lbs over bodyweight.

Comment #36 - Posted by: Nyree at December 5, 2012 6:11 AM

M/44/192cm/85kg.
40-50-55-60-65-70-80 kg.

Comment #37 - Posted by: Arnold at December 5, 2012 6:32 AM

75-85-95-95-100-105(2)-105

Did an additional 2 sets at 1 with a pr of 110lbs

Comment #38 - Posted by: Nyree at December 5, 2012 6:42 AM

Irony. Saw a guy in our gym today striking just this pose. Bad technique is universal, but correctable.

Comment #39 - Posted by: Drew at December 5, 2012 7:44 AM

I am a beginner, what is a good percentage of max to start at?

Comment #40 - Posted by: Mike Morrison at December 5, 2012 7:54 AM

Athlete should consider narrowing his stance slightly. Opening the knees out will force weight on to the back of the heel. Further, it will allow the athlete to keep a straighter back while maintaining depth. If he is unable to maintain depth after widening knee position then he should work on hamstring flexibility, utilising a roller as well as specific hamstring stretches.

Comment #41 - Posted by: John Hayward at December 5, 2012 7:56 AM

135-165-185-185-195-195-205(2)

Comment #42 - Posted by: Kurt M/39/185 at December 5, 2012 8:15 AM

Weight needs to be on heels, his arms are way to far back, his chin needs to be higher, bigger chest and way to forward, tighter back.

Comment #43 - Posted by: Jacob at December 5, 2012 8:19 AM

115 / 125 / 135 / 145 / 155 (x2)/ 160(x1)/165(f)

Comment #44 - Posted by: c-los at December 5, 2012 8:34 AM

45-50x6

Comment #45 - Posted by: orkun at December 5, 2012 9:09 AM

135-155-165-175-185(PB!)-185(2)-185(2)

Comment #46 - Posted by: JTJ/M/28/160 at December 5, 2012 9:23 AM

M/29/205/6'1

135-155-185-195-205-205-210

New PR, my 1 rep max the last time I did one(July 12') was 205, now 3 rep max is 210.

Comment #47 - Posted by: Thomas at December 5, 2012 9:39 AM

M/35/6'3"/200
185-195-205(PR)-215(2)-215(PR)-210(2)-205(2)
Prev:
135-155-175-185-195(PR)-135-155
135-155-175-185-185-185-190

Comment #48 - Posted by: Ben S at December 5, 2012 9:56 AM

135-145-145x2(f)-135-135-115-115

M/36/5'4/130

Comment #49 - Posted by: Sal Walker at December 5, 2012 10:27 AM

m.32.69.170;
3x95#;
3x135#;
3x135#;
3x135#;
3x135#;
3x155#;
3x165#(pr);

Comment #50 - Posted by: djf at December 5, 2012 10:38 AM

Day 219
M/45/6'0"/190
Warm-up: CFWU x 1, row 250M & barbell complex
145-175-195(PR)-205(1; PR on 1RM)-195(x2)-185-185

Compare to 120526
135-155-170-185-190(x2)-185-185

Pretty decent improvement I think.

Comment #51 - Posted by: fargingbastige at December 5, 2012 10:39 AM

95-115-135-155-165-175-185

I did power cleans. 185 ties 3 rep PR.

Comment #52 - Posted by: Kevin C. (M/53/5'11"/175) at December 5, 2012 10:45 AM

135#
145#
155#
165#
185#
195# x 2 PR
185#

Comment #53 - Posted by: Sully in Gainesville, Ga M/32//180/6' at December 5, 2012 10:46 AM

PCE, AS.

Comment #54 - Posted by: JLem84 at December 5, 2012 10:47 AM

Subbed a CF Pickens, SC WOD
For time:
400 meter run
30 front squats @ 115 lbs.
400 meter run
30 dips
400 meter run
30 pushups
400 meter run
30 burpees
16:43

Comment #55 - Posted by: SB at December 5, 2012 10:52 AM

Glad to see some people are starting to validity of the hip clean or the bar making contact with hips. To brush or bang - that is the question. The answer is: either. There are multiple ways to skin cat and It's all about what works best and is more comfortable to you.

There are lots of evidence in there that both styles exist in the sport harmoniously. If you watch olympic footage from any year you'll see existence of both. My favourite camera angles are from the top athlete that show the oscillation of the bar at full hip extension by the hip cleaner/snatcher (China's Lu Xaiojun), and the smooth, strong pull by those performing the big shrug in the snatch/clean and jerk (Greece's Pirros Dimas).

Have are great lift today everyone and crush some PR's!

Comment #56 - Posted by: MattyJ at December 5, 2012 10:56 AM

RX'ed 135-145-155-165-175-185-195

Comment #57 - Posted by: stryder9 M/37/5'8"/155# at December 5, 2012 10:58 AM

Given the faults in the bottom position shown, what kind of mobility prescription would be suggested? I fear my position may look similar and I am attempting to improve it. My main struggle is to keep my chest upright. Increasing hip flexibility would and has helped, are there other things I should incorporate in my mobility work to improve position?

Comment #58 - Posted by: John at December 5, 2012 11:17 AM

100
105
110
115kg (253lbs)

Comment #59 - Posted by: james Goulden at December 5, 2012 11:17 AM

M/29/143#

kgs-lbs
50--110
60--132
65--143
70--154
75--165 (PR 3RM)
80--176 x1 (PR 1RM)
50--110 (squat cleans)

Comment #60 - Posted by: Keen-NZ at December 5, 2012 11:26 AM

David @22,

Rest 2-5:00 between reps, enough to recharge for a full effort but not enough to cool down.

Welcome aboard. Fasten your seatbelt.

Comment #61 - Posted by: bingo at December 5, 2012 11:43 AM

135-135-135-145-145-155-165

All power cleans. Finished with 12 minutes of one bodyweight power clean every 30 seconds to work on technique.

Comment #62 - Posted by: Bill M. m/48/5'3"/135 at December 5, 2012 11:44 AM

m/41/6'4"/229

115-135-155-165-175.

Down to 135 for last 2 sets as I felt 175 was sloppy and I was not dropping underneath the bar enough.

Comment #63 - Posted by: JayW at December 5, 2012 11:50 AM

63-73-83-88-93-103-113(1)

Female,32,160lbs

3months of crossfit

Comment #64 - Posted by: Gina at December 5, 2012 12:05 PM

Sub'd

DB-lbs
50-65-75f-75f-65-65-65

Comment #65 - Posted by: MarSayoh ~ M/39/5'9"/226 at December 5, 2012 12:10 PM

145-165-185-205-215-225-245(2)

His body weight is shifted forward, and needs to move back onto his heels

Comment #66 - Posted by: Dom at December 5, 2012 12:12 PM

M/55/185#/5'8"
135-3
145-3
155-3
165-3
175-2,1
185-1,1,1
175-2,1
sets at 175 and 185 broken. My form needs work, did power cleans, good day overall. Did these alone in gym at noonhour- literally no one there, could have used a little enthusiastic spotting !

Comment #67 - Posted by: Mike at December 5, 2012 12:17 PM

M/27/164#/5'7"

95-3
115-3
125-3
135-3
145-3
150-3
155-2 / 1(f)

Comment #68 - Posted by: Elvin at December 5, 2012 12:26 PM

M/42/5'11"/158lbs

105/135/175/175/175/175/175

That's all the weight I own, so I vow to buy more. I guess I could have gone up to 90kg+ if I had the extra weight.

John

Comment #69 - Posted by: John Yanzuk at December 5, 2012 12:34 PM

135
155
155
155
155
135
135
(lbs.)
Decreased weight at the end to maintain form.

Comment #70 - Posted by: Brad at December 5, 2012 12:35 PM

All sets done @ 250.

Comment #71 - Posted by: Drewpy at December 5, 2012 12:35 PM

Have to work out smart, WOD done with deliberate and controlled form because of my Cobalt Chromium Knee
Power Cleans 7 x 3 reps
95-115-135-145-155-165-175
My progress is good; I’m pleased with 175lbs for now
TKA on 2 April 12
M/55/6’/205
“Good day overall”

Comment #72 - Posted by: Pete In Sun City at December 5, 2012 12:41 PM

m/42/5'8"/175

95
115
135
145
155
165
165
Form started going on the last set of 165, so I took it slow and deliberate. Not sure I could have gone heavier anyways
Nice WOD.

Comment #73 - Posted by: Mike A. at December 5, 2012 2:12 PM

165-175-185(pr)-195-205(2)-205(2)-205(1)
All t&g

Comment #74 - Posted by: mlt at December 5, 2012 2:31 PM

M/30/173
Actually did Power Clean and Jerk 5x3@175 with rope climbs and sit-ups. My grip was roasted!

Comment #75 - Posted by: Ryan at December 5, 2012 2:47 PM

75
85
95
105
115
135
145

Comment #76 - Posted by: Andres Pacheco at December 5, 2012 2:48 PM

M/18/5'11"/170
95-105-115-125-135-145-155

Comment #77 - Posted by: stemme at December 5, 2012 2:52 PM

One of the coolest moments....working with the great Coach B!

Comment #78 - Posted by: Jenn at December 5, 2012 2:53 PM

Did Diane.

Rx'd - 5:57

21's unbroken in 1:29
15's broken 10/5 (dl); 10/4/1 (hspu)
9's dl unbroken; 6/3 (hspu)

Comment #79 - Posted by: GleichSTL 34/177/5'10" at December 5, 2012 2:54 PM

2012-12-04: 203, pc's.
2012-05-28: Sub 14rnds 400m/139 sc'sX3 in 40:40.
2011-01-28: 190.
2010-06-30: 180.

Comment #80 - Posted by: gs at December 5, 2012 3:06 PM

95-115-135-145-155-165-175

Comment #81 - Posted by: scfd1_9607 at December 5, 2012 3:07 PM

75-85-95-100(2)-100-105(f)-105

Power cleans.

Comment #82 - Posted by: Carole (F/54/5'6"/135) at December 5, 2012 3:12 PM

155-175-185-175-195-195-200 (pr)

M/168#/6'/38 yrs

Comment #83 - Posted by: britishfireman1 at December 5, 2012 3:29 PM

M/31/190/72

185-205-215(2)-215(1)-205-185-185

Went down to 135 and did 4 sets of 10 reps to work on form. I feel like I can do better, just need to work on speed at the top of the movement.

Comment #84 - Posted by: SeanP at December 5, 2012 4:07 PM

39kg, 49, 51.5, 54, 56.5, 59, 61.5kg (x2) / 135lb

I guess I was right yesterday, about not being able to clean 185!

Comment #85 - Posted by: Jules, Cornwall (UK) m/44/5'10"/165 at December 5, 2012 4:16 PM

M/43/5'8"/173

150-155-160-165-170(PR)-175(PR)

Comment #86 - Posted by: Jon Craig at December 5, 2012 4:19 PM

F/28/5'6"/113#

85-95-105-110-115-120-125(2)

Comment #87 - Posted by: Jessica at December 5, 2012 4:29 PM

155
185
205
215
225 (PR)
235 (1+F)
235 (1+F+F)
205

Comment #88 - Posted by: PW56 at December 5, 2012 4:51 PM

After Wendler's Deadlift strength session, Cleans, 175, 185, 195, 200, 205, 210(f), 190

Comment #89 - Posted by: Jake Walker, 17 years old at December 5, 2012 4:57 PM

M/35/145lbs.

135,140,145,150,155,160,165(f)

Comment #90 - Posted by: Jason at December 5, 2012 5:24 PM

135/145/155/165/170/175/180(2) (f)


Comment #91 - Posted by: Ronnieboy at December 5, 2012 5:33 PM

It's called a hip clean. A slight bend in th arms after the bar has passed the knees positions the bar closer to the pocket of the hip in the power position before the second pull. It's not for everyone and not for beginners, but can greatly increase efficiency of the power transfer between the hip to the bar on the second pull. The power transfer can be so efficient, if performed correctly, that the athlete may not have to achieve a a true "triple extension" to complete the lift especially in a squat clean when the weight does not have to reach maximal height in order for the athlete to pull under the bar.

Mike Bergener is an absolute legend and a personal hero, but he is not the only person to ever teach the skill of Olympic style weightlifting. Glenn Pendlay and Don McCauley have amazing experience and insight into the sport. Read there stuff, learn there stuff, and lift more weight.

Comment #92 - Posted by: Alex at December 5, 2012 5:34 PM

M/33/5'6/167

Five rounds for time of:
15 burpees
95 pound Push jerk, 10 reps
17:26

Also:
Clean
95-95-135(PR)-135-135-135-185(f)+ 185 DL

Comment #93 - Posted by: Aldo Villasenor at December 5, 2012 5:49 PM

95 115 135 155 165 185(2,1f) 155

Comment #94 - Posted by: sebastian m/44/180/6'2" at December 5, 2012 5:54 PM

2.5 Mile Run
3 X 7 155# Cleans
Then
20 K's to E's
Good Workout.

Comment #95 - Posted by: dyagg at December 5, 2012 5:57 PM

Clean 3-3-3-3-3-3-3 reps

Kgs : 33.5-38.5-43.5-48.5-53.5-58.5(f)-53.5
Lbs : 74-85-96-107-118-129(f)-118

Comment #96 - Posted by: Saganamooo at December 5, 2012 6:43 PM

M/6'0/25/200lbs

Clean 3-3-3-3-3-3-3

155-175-195-205PR-215PR-225(1,2f)-205

PR'd a lot these past few weeks… liking the results!!

Getting after it!

Comment #97 - Posted by: Dan at December 5, 2012 7:01 PM

135,155,155,185,185,205 once then failed on 2nd attempt

Comment #98 - Posted by: Todd walters at December 5, 2012 7:13 PM

M/31/210

Still new to Crossfit and working on technique

95-105-115-125-135-145-165

Comment #99 - Posted by: chene at December 5, 2012 7:51 PM

Tonight my nephew and I did Angie

me m/40/6'/187 -- 21:07

nephew 25?5'10"/167 -- 23:13

I have the kip down alot better than him, so that is why I was faster. I finished the pulls in about 6:30, he did it in about 11:30. Otherwise he was much faster than me.

Comment #100 - Posted by: E B at December 5, 2012 7:58 PM

People, it's called hip cleaning!!!! Some of the best weightlifter a in the world do this! Look up Donny Shankle and the California strength guys!!! We need to stop with the jump and catch!!! Bring the bar into your hips and explode!!!! Slam bars and kill pr's!!

Comment #101 - Posted by: Dave Buitenwerf at December 5, 2012 8:02 PM

145-155-165-175-185-195-205

Comment #102 - Posted by: Sinal M/33/5'9"/210 at December 5, 2012 8:03 PM

weightlifting shoes

Comment #103 - Posted by: meep at December 5, 2012 8:11 PM

F/45/5'2"/129

warm up
45# x 7
Working on my form :)

Comment #104 - Posted by: Stephanie at December 5, 2012 8:19 PM

m/35/5'9/162

65
85
105
125
135
xx
xx

Comment #105 - Posted by: jiggastemple at December 5, 2012 8:37 PM

M/39/155lbs
155/165/175/185/195/205(2)PR

Comment #106 - Posted by: JakeK 4153' above sea level at December 5, 2012 8:44 PM

PR'd 150 lbs (2reps)

Comment #107 - Posted by: jinsin311 at December 5, 2012 8:47 PM

145-155-165-175-185-195(2)-205(0)

Comment #108 - Posted by: phill 37deg21'41"N 118deg23'43"W at December 5, 2012 9:00 PM

60kg-65-70-72.5-75-77.5-80(1)

Squat cleans through 72.5kg, rest were power cleans

Comment #109 - Posted by: Brett (24/M/188cm/75kg) at December 5, 2012 10:20 PM

M/6'0"/210

135
155
165
175
185
195
205 - personal best, am pretty happy about that

Comment #110 - Posted by: Ezia at December 5, 2012 11:50 PM

155
175
185
195
205
210
215 x 1

same as last

Comment #111 - Posted by: Bells at December 6, 2012 5:35 AM

135#
145#
155#
165#
185#
195# x 2 PR
185#

Comment #112 - Posted by: Sully in Gainesville, Ga M/32//180/6' at December 6, 2012 7:12 AM

M/35/220/6'2"

135
145
155
165
175
185
195 PR
205 PR by 20 lbs!

Still have a LOT of work to do on these. I can front squat 255 and would like to be able to clean this much as well. I am under confident receiving the bar at full squat position. I did full squat cleans up to 155, then resorted to power cleans. So frustrating, but alas I will continue to plug away.

Comment #113 - Posted by: Joshua Parrish at December 6, 2012 8:27 AM

155x3
175x3
195x3
200x0
175x6
175x5
175x4
175x3

next time do 7sets/4 reps (no bumper plates, no weightlifting shoes, and poor form)

Comment #114 - Posted by: Bama Jim - M/44/6'4"/199 at December 6, 2012 9:14 AM

M/34/5'9"/160

Squat cleans all the way.

165
175
185
190
195
190
185

Comment #115 - Posted by: Antun Karlovac at December 6, 2012 9:29 AM

Power Cleans @ 195

Wanted to work on my power cleans. so no squat. gonna hit some front squats in the afternoon

Comment #116 - Posted by: Marc Maurice at December 6, 2012 9:36 AM

38/m/175
155,185,200,210,225,240x1pr,205,185

Comment #117 - Posted by: ffkwill at December 6, 2012 9:51 AM

squat clean
1 - 85
2 - 95
3 - 115
4 - 125
5 - 135
6 - 145
7 - 155

Odd, form was forced to be stronger with heavier weight. Definitely enjoyed the longer front squat on the way back up with the load.

Comment #118 - Posted by: David at December 6, 2012 10:31 AM

squat clean
1 - 85
2 - 95
3 - 115
4 - 125
5 - 135
6 - 145
7 - 155

Odd, form was forced to be stronger with heavier weight. Definitely enjoyed the longer front squat on the way back up with the load.

Comment #119 - Posted by: David at December 6, 2012 10:32 AM

120-125-130-135-140-145-150

Comment #120 - Posted by: myles456 at December 6, 2012 10:41 AM

175-185-185-195-195-195-205. PR.

Comment #121 - Posted by: Michael m/50/5'9"/175/MI Survivor at December 6, 2012 11:47 AM

44/m/176cm/73kg

70-75-80-85-87.5(PR)-85-85(failed on rep 3) kg

Comment #122 - Posted by: Memuc at December 6, 2012 12:27 PM

40, 50, 60, 70, 80 (fail), 75, 75

Comment #123 - Posted by: AGL at December 6, 2012 1:30 PM

up to 111kg\245lbs, but just for 2.
Keep pushin on!

Comment #124 - Posted by: matteo/29/6'/200 at December 6, 2012 2:21 PM

36y/o, 235lbs, 6'1"

155 - 185 - 185 - 225 - 225 - 235 - 245

Tried 255, failed. 235 and 245 were pr for 3rm but not touch and go. All power cleans.

Still workin on technique for squat cleans. Lovin it.

Comment #125 - Posted by: Jesse at December 6, 2012 2:43 PM

M/37/5'11"/190lbs

155, 165, 175, 185, 195 (fail), 185, 185

Comment #126 - Posted by: Casey Ray at December 6, 2012 2:54 PM

is that Gary Roberts in the Photo?
The "killing the fat man" videos were inspiring...

Comment #127 - Posted by: Aldo at December 6, 2012 4:23 PM

Squat Clean - 115, 135, 165, 175, 180, 185, 190

Compare to:
120526 - Power Clean: 135, 155, 170, 185, 190, 195, 200
110128 - Power Clean: 155, 165, 175, 180, 185, 190, 195(1/3)

Comment #128 - Posted by: B. Rhaly at December 6, 2012 4:30 PM

M/37/5'11"/190lbs

95, 115, 135, 155, 165, 175, 185

Comment #129 - Posted by: Rob at December 6, 2012 4:53 PM

47-52-57-59-61(2º3ºf)-61-61kg

Comment #130 - Posted by: lucio1928,M/40/184cm/96kg at December 6, 2012 5:23 PM

Rod 95
115
135
155
160 New PR
165(F)
95

Cale 95
115
135
155
185
200(2F) new PR
135

Kelley 85
110
120(1F)
125 (2F) New PR
85
85
85

Comment #131 - Posted by: kelley F/47/5'3"/132 at December 6, 2012 5:59 PM

135lb
135lb
155lb
155lb
155lb

Out of time. Go 185lb next time.

Comment #132 - Posted by: Montana03 at December 6, 2012 6:11 PM

From hang position unless otherwise noted
Sim 155
Mr. Murley 145
Amy 65
Mama V 65
Bubs 95 (full)
Coach Kim 165 (full)
Mr. K 105
Mrs. Pip 75
Master P 35
Kyle 85
Heather 50
Jamie 50
Pudge 55
Mr. Carey 135
Mr. Wonsil 125

Comment #133 - Posted by: BFCC at December 6, 2012 6:59 PM

115
155
175
195
210 (2) PR
205
185 worked on form


Comment #134 - Posted by: r at December 6, 2012 8:58 PM

For muscle-ups, I can do them if I hop off the ground a tiny bit to get my upward momentum started. Is this an OK progression (and should I add to the prescribed number?), or should I just do the pull ups and dips instead?

Comment #135 - Posted by: SMT at December 7, 2012 4:54 AM

135, 155, 165, 175, 185, 195, 200# x 3 RX

Comment #136 - Posted by: fathertyme 34/m/6'/175# at December 7, 2012 5:15 AM

135,155,165,175,185,195F,195,200x1

Comment #137 - Posted by: cscarr52 at December 7, 2012 1:30 PM

51/M/180
3x135
3x155
3X 165
3X 175
3X 175
3X 175

Comment #138 - Posted by: Zim at December 7, 2012 2:03 PM

155-165-175-185-195-205pr-215(2f)

Comment #139 - Posted by: Mark Frazier at December 7, 2012 3:30 PM

M/24/5'10"/165

135-135-155-185-205-205-215

Comment #140 - Posted by: T. Swihart at December 7, 2012 4:19 PM

knees out more, externally rotate shoulders, and get lifting shoes. However, this individual may need a lot of time on mobility.

Comment #141 - Posted by: Scott at December 7, 2012 9:17 PM

145, 165, 165, 175, 175, 185, 195(pr)

M/5'10"/35/197

Hoooah !!! Army Crossfit!!

Comment #142 - Posted by: SFC AB at December 7, 2012 10:52 PM

265-265-265-270-270-275-275

Comment #143 - Posted by: zac at December 8, 2012 12:13 AM

265-265-265-270-270-275-275

Comment #144 - Posted by: zac at December 8, 2012 12:14 AM

65-70-75-80-85-80-80 in kgs

Power Cleans

Comment #145 - Posted by: twi at December 8, 2012 2:35 PM

m/43/162
240 lbs as rx'd

Comment #146 - Posted by: Seth H. at December 8, 2012 2:46 PM

@ Comment #20 - Posted by: bill hendricks

RE: "That coach needs to work on his oly."

That coach placed 6th in the American Open in 2010 in his weight class, 10th in the American Open in 2011 in his weight class, among other junior titles under his belt, he also totaled 300kg on his C&J and snatch during the Outlaw Open last weekend.

Just saying.

Comment #147 - Posted by: Nicole at December 8, 2012 2:57 PM

32 170 power clean 95 115 135 155 175 185 try 195 no rep did the with.185

Comment #148 - Posted by: giovanny at December 8, 2012 5:57 PM

135#
145#
155#
165#
175#
165#
160#

Comment #149 - Posted by: Peter Nemr 31\M\5'6"\176# at December 9, 2012 9:42 AM

CLx3: 95, 105, 115, 125, 130, (135x2), 105

Comment #150 - Posted by: Harpo m/45/5'7"/145 at December 9, 2012 3:19 PM

85-95-105-115-125-135(1 then F)-125

Funsies!! Loving cleans right now!

Comment #151 - Posted by: Boo Boo F/147/5'8/24 at December 9, 2012 5:36 PM


12/10/12: 115 135 145 145 155(2) 155f 145 145.
7/6/10: 95 95 115 115 115 125 135 135.

Comment #152 - Posted by: JonNYC xfit since 6/08 43/M/175/5'11" at December 10, 2012 9:17 AM

65-95-115-135-145-155-165 (pr)

Comment #153 - Posted by: pickle93 (41/6'/185) at December 10, 2012 2:10 PM

M/36/5'4"/146lbs
Power cleans
135, 155, 175, 175, 175, 175, 180lbs

Comment #154 - Posted by: Matt Burritt at December 10, 2012 5:33 PM

M/168/5'7/32
135, 155, 175, 195, 205, 215 x 1 (f), 215 (f), 185

Comment #155 - Posted by: Mark S. at December 11, 2012 9:49 AM

155-185-205-215pr-225pr

Comment #156 - Posted by: ferb44 180# at December 11, 2012 11:13 AM

160,180,190,210,220,230,240lbs(1)

Comment #157 - Posted by: Kevin: M/40/195/6' at December 11, 2012 1:27 PM

145-155-165-175-185-195 failed on 3 - 195-200 failed 3 (had I on my shoulders but lost it)

Comment #158 - Posted by: Mik at December 12, 2012 10:09 AM

135 155 155 165 165 165 165 Previous

135 165 165 175 175 175 175 Tonight

Comment #159 - Posted by: cleveland at December 12, 2012 11:12 AM

185, 190, 195, 200, 205, 205, 200

Comment #160 - Posted by: Justin-M/26/5'8"/205 at December 12, 2012 12:03 PM

Drive knees apart to avoid ankles rolling inward.

Comment #161 - Posted by: Erik Gorman at December 13, 2012 6:37 AM

m/34/5'8"/175lb

Sqt cleans

185-195-205-215-225-235PC-245(1+Fail)

Comment #162 - Posted by: Adam Hamm at December 13, 2012 11:32 AM

115, 135, 155, 165, 175, 180(f), 180(f)

Comment #163 - Posted by: Manchild at December 15, 2012 11:51 AM

Squat Clns

115, 125, 135, 145, 155, 165 (PR), 170 (PR)

M.38.170.5'10" - Grantham, UK

Comment #164 - Posted by: DomH at December 15, 2012 12:48 PM

m/39/5'9/175
CFWU-2. Superman. Burgener. DU.
155,160,170,180,190,195,200 - 2; Failed on 3rd. Cleans felt better. Need to watch Ipad video to analyze WOD.
5/26/12:
155,160,165,170,175,185,195 - 2+1

Comment #165 - Posted by: jrm at December 15, 2012 7:53 PM

185, 195, 205, 215x2, 215

Comment #166 - Posted by: MikeyPaul at December 16, 2012 7:49 PM

185-205-225-225-225-225-225

Comment #167 - Posted by: nsb at December 16, 2012 8:10 PM

Take the heels out to a straighter foot position. Every athelte must battle those valgus forces in the bottom of an OHS. His overhead appears to have great potential. Take care of those feet brother!

Comment #168 - Posted by: Caleb Hartley at December 17, 2012 2:43 PM

M/22/5'11"/182

155-185-195-205-215-225-235(2)

PR is 255 from back in May. been playing catch up for several weeks now and think it i really starting to rack up a toll.

Comment #169 - Posted by: Miles Forks at December 18, 2012 5:25 PM

135-155-175-185-195

Comment #170 - Posted by: Johnh 44/205 at December 19, 2012 9:34 AM

M/40/5'11"/205

(kg) 60-65-70-72.5-75-77.5-80

Comment #171 - Posted by: Jose-Luis Morales at December 21, 2012 11:14 AM

#171: Squat cleans.

Comment #172 - Posted by: Jose-Luis Morales at December 21, 2012 11:22 AM

CFWUx2
Burgener warmup
65kg-70-75-80-85-87.5-90kg
Last set was 2 good, 2 fail, short rest then got the third

Comment #173 - Posted by: Doug at August 12, 2013 1:06 PM

RX
185
185
195
195
195
195
205

Comment #174 - Posted by: sr at December 5, 2013 7:50 AM
Post a comment






Remember personal info?