Clean Strength

I’ve been feeling a little lethargic today. Maybe double workouts yesterday weren’t a good idea or maybe I should have really taken a true rest day on Sunday. I went in for the 5:30pm class.


  • 10-9-8-7-6-5-4-3-2-1 Russian KBS (35#)
  • 150m Run


5×5 Power Cleans

Sweet! Been awhile since I’ve attempted to go heavy. My form has improved a lot in the last couple of months so I was really excited about this.

  • 5 @ 65#
  • 5 @ 115#
  • 5 @ 135#
  • 5 @ 145#
  • 5 @ 155#
  • 5 @ 175#

I was really feeling good on the cleans. I set my 1RM of 185# exactly 5 months ago. That’s a long time to go without testing some heavy weight. I wouldn’t say the reps at 175# were easy, but I finished feeling really good about them. I was actually able to get the bar back to the ground under control by back tracing my steps on every single clean today. Whenever I’ve gone to 135# or higher I’ve had to drop the bar.


5 rounds

  • 15 MB Squat Cleans (20# MB)
  • 15 HR Burpees

I finished in 9:23. Did the burpees with a hand release to get in the habit of them before Sunday’s competition. There was only one rep where I almost forgot, but I caught myself as I was rising up from the ground.


  • 100 AbMat Sit-ups

I did these in 4:03.

Funny how some days you don’t feel great but then CrossFit lifts you up.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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