Crossfit log for Monday, September 23rd

Wow, that was one of the best YMCA workouts I've ever had.

Adam from my gym sent me the workout:
12 minutes to max out clean complex: 1 power clean from the floor, 1 hang squat clean without putting down the bar.

Did, 65#, 95#, 115#, 135#, 155#, 165# at 175# I was able to power clean it, but couldn't seem to get under it from the hang. Time was up but I tried one more time, again power cleaned it no problem, hang clean into a squat, no go.

I'll take the 165# especially since my power clean PR was 157#, beat it by 18lbs!

Then I did back squats for 3 rep max, Did 95#, 135#, 185#, 205#, 215# and finally 225# no problem, probably could have gone higher but was happy with 225#.

The WOD was neat: 2 AMRAP sets with 2:00 rest between of the same thing. So 4 min AMRAP, 2min rest, 6min AMRAP of:
3 burpees
6 box jumps 24"
9 wall ball (8kg ~ 17.5lbs)

4 min round I did 3 full rounds + up to 4 wall balls, 6 min round I did 4 full rounds and up to 6 wall balls.
For a total of 154 reps.

Very happy with that.


Progress update of revised weightlifting goals. Derived from intermediate level for my body weight at www.exrx.net

New Power Clean PR. That my 4th lift out of 6 that's within 10lbs of my goal.

Lift / target weight / current PR
Bench / 190lbs / 185lbs Apr 30, 2013 (up from 165lbs) 5lbs away
Deadlift / 300lbs / 285lbs Apr 25, 2013 (up from 265lbs)
Press / 130lbs / 120lbs May 14, 2013 (up from 110lbs) 10lbs away
Power Clean / 185lbs / 175lbs Sept 23, 2013 (up from 157lbs) 10lbs away!
Power snatch / 140lbs / 115lbs Aug, 15, 2013 (up from 105lbs)
Back Squat / 255lbs / 245lbs Sept 17, 2013 (up from 235lbs) 10lbs away

Other lift PRs:
Front Squat 215# Sept 11, 2013
Push Press: 155# Mar 25, 2013
Clean: 175# May 23, 2013
Jerk: 180# Jun 18, 2013
Snatch: 130# July 22, 2013
Clean and Jerk: 175# July 24, 2013