Clean Your Plates

Posted on Jan 14, 2008 - 10:59pm by MarkFu in Training Log

Walking into the gym, late again, my body complained with aching and complaining and trying to convince me to do something “easy” and though I did compromise, the aching and complaining did not go away. I came with the intention of doing the Crossfit WOD “Elizabeth“, which in part, involves 45 cleans, preferably the squat variety over three rounds and done for time. I opted to do cleans by themselves but no race against the clock. My object was correct form every time.

My warm-up was rope jumping, the Burgeners x 3 and 3 sets of 3 squat cleans + 9 presses done at 45/65/95, and singles of 115/125. Next,

Power Clean singles, 10 x 1 @ 135#.

Hang Squat Cleans, x 3, 95/100/105/115/125.

I walked away with a pretty good workout in spite of the relatively low weights. My total volume was 4,440 # which was decent but my form was spotty. The times I know I really hit it was when I whipped my elbows under the bar fast.

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