CrossFit WoD: Power Cleans

Seems like there have been a lot of cleans at CrossFit HQ lately…which is good, as it’s such a powerful and dynamic lift.

Today’s WoD called for 1-1-1-1-1-1-1 reps.

My lifts: 135 – 145 – 155 – 165 – 185 – 195 (f) – 195

My PR is 200 lbs, which was done at CrossFit Central. We were actually doing shoulder press as part of the CrossFit total, but didn’t have a squat rack, so we had to clean the weight…and, as I don’t have a squat clean, I power cleaned that 200 lbs AND got the press.

Didn’t feel especially strong today, but don’t feel too bad about getting within 5 lbs of my PR.

Will be very happy for the day when I have the flexibility to actually catch a clean in the front rack position…think I’ll be able to catch much bigger weights.


UPDATE — Filming WoDs is a great way to help correct bad form and identify trouble spots while lifting. Watching just the two lifts in this video, I immediately see a big problem with the 195 lb lift.

Watching the first 165 lb lift, I see thatmy starting position is good, with my but low and my chest up. On the second lift — the one that I struggled with — I can see that my back is too flat (close to parrallel to the ground), my but too high, and my chest pointing down.  Need to focus on getting in a better starting position on these heavier lifts.

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