Crossfit Cherry Point - Crossfit Cherry Point

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Tuesday, October 28. 2008

Power Clean

2 sets x 3 (warmup)
3 sets x 3 (intermediate warmup)
3 sets x 3 (work sets)

Power clean is from the ground to the shoulders. There is no front squat.

Congratulations to the following Crossfit Cherry Point athletes that completed the Barbell Certification on 25-26 Oct 08: Maj Ward, Maj Siary, Maj Joseforsky, GySgt Skelton, Capt St. Croix, SSgt Eldredge, Nigel Keane, and Jeanne Goodes.

Posted by Dave Joseforsky at 02:00 | Comments (10) | Trackbacks (23)

Comments

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WOD - 155 lbs x 2 sets, 165 lbs X 1 set

#1 S Kampen on 2008-10-28 12:14 (Reply)

WOD - #55 x 1, #65 x 2.

#2 Jeanne Goodes on 2008-10-28 12:27 (Reply)

WOD - 185 lbs for all three work sets.

As the bar travels over the knee, rebending and getting a small bounce off the thigh really drives home the point of shrugging and opening the hips to generate enough power to get the bar to the shoulders.

#3 Major Joseforsky on 2008-10-28 16:46 (Reply)

135 lbs. 145 lbs fail. Did a lot of extra reps for form. Think I can start with more weight next time.

#4 Lt. Banks on 2008-10-28 17:58 (Reply)

stayed at 135 for my work sets to concentrate on form. Found the wider I placed my hands the easier and more comfortable the lift was.

#5 Will Mckeon on 2008-10-28 20:46 (Reply)

WOD as prescribed.
3 sets at 135. Concentrated on form. Especially on realising my death grip and letting the weights rest on shoulders/chest. Experimented with wider grips.
Easily can do more weight when form is better.

#6 Chet Whitley on 2008-10-29 04:37 (Reply)

WOD
Warmed up with 65lb
Intermediate with 95lb
Workout with 115lb

Try more weight next time.

#7 Michael Marino on 2008-10-29 06:07 (Reply)

Warm Up 55 lbs
Intermediate 115 lbs
Workout 125 lbs
Need to work on form

#8 John Farrell on 2008-10-29 06:41 (Reply)

WOD:
Warm Up: 55lbs x 3 -> 2 sets
Intermediate: 95 x 3 -> 3 sets
Work Out: 115 x 3, 125 x 3, 135 x 3

Concentrated mostly on form today since it was my first time doing power cleans. Can definately go higher on weights.

#9 Shuja Hussain on 2008-10-29 07:15 (Reply)

WOD 185 x 3, 195 x 3, 205 x 3
Need to start at 205 next time

#10 Michael Fella on 2008-10-30 06:39 (Reply)

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