Cleaning at Crossfit Gotham
My buddy Rob is in town doing drop-ins at Coach P’s gym, Crossfit Gotham, so I trekked uptown this morning to workout with them. After warming up and doing a few clean complex drills (power, hang power, hang squat, full clean), front squats, and wrist warmups, we go into today’s WOD…more cleans!
Starting at 95lb, perform 1 clean every minute on the minute, going up by 10lb increments until you can’t go any heavier. I maxed out at 225lb, which is a big PR.
I was doing full squat cleans for the first few rounds since I had never really practiced them before. Coach P gave me some really helpful tips - use the hook grip (duh), jump into it, and don’t think. He also suggested that I work the power clean until the weight got heavy enough to justify a full squat clean. Surprisingly, I stuck with the power cleans from about 175 to 215 and I just magically dropped into a full squat on 225. I’m sure it wasn’t too pretty, but it was full ROM and it counted. It’s amazing what a little thoughtful coaching can do.
