Crossfit and Stength log for Friday, April 18th

Started today's workout with 3x3 squat cleans at 80% 

I opted for 155# which is 85%. I don't like lifting under 85%.  Didn't do too bad, I really need to move my feet, I losing out on a lot of power, and likely have a much better clean in me.

The WOD was brutal
"Santiago"  7 rounds for time (w/ 15 min cap):

-18 dumbbell hang squat cleans 30#
-18 pull ups
-10 power cleans 115#
-5 handstand push ups

Got through 2 rounds and 12 dumbbell hang squat cleans.  Ugh.

After lunch I went to the Y my Caleb, I've been wanting to tackle my bench press PR for a while now.  I've been lifting 90%-95% of max for multiple reps for some time and new I could finally break 200#.

Worked up rather quickly, only had half an hour to work. Got really comfortable for 185# and 195#.  Then went for it.  It went up surprisingly easy.  

I probably couldn't done two reps.  

Caleb naturally talked me into trying 210#, figured why not?  But of course it wasn't happening. He had to bail me out.  It was nice having him there to witness it.  I was clearly please with the accomplishment and I felt his pride in me.

Progress update of revised weightlifting goals. Derived from intermediate level for my body weight (at the time the goals were set!) at www.exrx.net

New Bench Press PR.  I'll need to set some new goals.

Lift / target weight / current PR
Bench / 190lbs / 205lbs Apr 18, 2014 (up from 195lbs) !!!!!!
Dead Lift / 300lbs / 300lbs Jan 22, 2014 (up from 285lbs) !!!!!
Press / 130lbs / 130lbs Mar 7, 2014 (up from 125lbs) !!!!!!
Power Clean / 185lbs / 185lbs Dec 30, 2013 (up from 175lbs) !!!!!!
Power snatch / 140lbs / 125lbs Mar, 27, 2014 (up from 115lbs)
Back Squat / 255lbs / 265lbs Jan 14, 2014 (up from 245lbs) !!!!!

Other lift PRs:
Front Squat 215# Sept 11, 2013
Push Press: 175# (up from 165#) Feb 18, 2014
Clean: 185# (up from 180#) Dec 23, 2013
Jerk: 185# (up from 180#) Oct 30, 2013
Snatch: 130# July 22, 2013
Clean and Jerk: 175# July 24, 2013
Overhead squat: 115# April 10th, 2014