There are lots of benchmarks in crossfit. It’s one of the things I like most about crossfit.

At my gym we do the Crossfit Football Total on new year’s eve, so that’s what I did today.

The total includes Power Clean, Back Squat, Bench Press and Deadlift. My lifts were 105, 235, 147.5 and 230. The bench and deadlift are personal bests, I’m happy with the bench particularly as I haven’t been up near that number since shoulder surgery last October. I’m bummed about the back squat as I tried and missed 247.5 and my best is 245.

I’ve made some good improvements to my back squat technique in the last few of weeks, I’m making depth cleanly with a wider stance and a lot of work put into mobilizing my hips and my shoulder has strengthened enough that I can push up into the bar on the recovery.

Goal for 2016 is to make a 255 backsquat.


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