Arm Dominant Cleans

Warm-up

  • Bottom Squat Hold
  • 500m Row – 2:08

Strength

Good Mornings

  • 10×45#
  • 5×95#
  • 5×135#
  • 5×145#
  • 3x5x155#

No back squats for me. 😦

Accessory

5 Sets

  • 8 Strict Ring Dips
  • 20s L-Sit

My L-sit quickly becomes a battle to hold my knees up.

Conditioning

3 Rounds

  • 15 Bar-facing Burpees
  • 1 Round “DT”
    • 12 Deadlifts (155#)
    • 9 Hang Power Cleans (155#)
    • 6 Push Jerks (155#)

The cleans get so terrible and even in the first round due to bar-facing burpees being the worst. I was arm-bending and arm-pulling way too much and can already feel it an hour later. If I dropped too low in the catch of the clean I could feel a nice jolt of pain in my quad too. I broke up the rounds of DT into my usual breaks of 11, 1+8, 1+6 to get rest between movements and not do extra reps. Took me 10:35. I tried to push it on the barbell movements, but knew I needed significant rest in order to not break them up into more sets.

Cool Down

  • 2,000m Row (9:13.5)

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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