Benchmarks - Lifts
Overview
"If [an] athlete is serious about getting considerably stronger, he
needs to incorporate at least one explosive exercise into his
routine. And more is even better."
- Bill Starr
The barbell lifts include both power lifting and olympic lifting and greatly emphasize the strength, power, and speed aspects (among others) of CrossFit's ten general physical skills. Proven competency in each of these lifts is a good indication of overall strength and explosiveness.
| Lift | Date | Result | From Workout |
|---|---|---|---|
| Deadlift | July 29, 2019 | 10 reps @ 135 lbs | Chipper: Deadlifts, Wall Balls, Hang Power Cleans and 7 more |
| Back Squat | November 12, 2019 | 6 reps @ 185 lbs 6 times | Alt EMOM 12 mins: Front Squats and Back Squats |
| Front Squat | August 06, 2019 | 1 rep @ 285 lbs | Front Squat : 5-4-3-2-1 |
| Overhead Squat | NA | NA | NA |
| Thruster | November 04, 2019 | 1 rep @ 205 lbs | Alt EMOM 16 mins: Thrusters, Thrusters, Thrusters and 5 more |
| Shoulder Press | October 01, 2019 | 2 reps @ 145 lbs | Shoulder Press : 6x2 at 80% 1RM |
| Push Press | December 03, 2019 | 3 reps @ 185 lbs | Push Press : 3-3-3-3-3 |
| Push Jerk | August 26, 2019 | 1 rep @ 235 lbs | Push Jerk 5-4-3-2-1-1, rest 2 mins |
| Snatch | NA | NA | NA |
| Clean | NA | NA | NA |
| Clean & Jerk | August 06, 2019 | 7 reps @ 135 lbs 3 times | 3 RFT: 400 m, Clean & Jerks and Double Unders |
| Bench Press | August 07, 2019 | 2 reps @ 225 lbs | Bench Press : 2-2-2-2-2 |
CrossFit Journal Articles
Read more about The Lifts.
The Burgener Warmup -Mike Burgener
The Stance -Mike Burgener
Clean and Jerk -Mike Burgener
Behind The Neck Split Jerk -Mike Burgener
The High Hang Snatch -Mike Burgener
Reviewing The Snatch -Mike Burgener
Receiving The Bar -Mike Burgener
Snatch Grip Position -Mike Burgener
Power of Dynamic Pulling Exercises -Bill Star