Classic CrossFit benchmark, Grace.
Repeat from November 21, 2022.
Advanced athletes should push to finish sub 5:00.
Loading should allow athletes to perform at least 7 reps unbroken.
30 clean and jerks (135/95 lb)
30 clean and jerks (115/75 lb)
30 clean and jerks (75/55 lb)
Rest, stretch, recover
1:00 pigeon pose/side
WHITE BOARD BRIEF
Target Time | Sub 8:00.
Today’s workout is a repeat of a classic CrossFit benchmark Grace that we saw back in November.
Use this workout to prep for the benchmark Gwen at the end of the month.
The goal is to complete this one in 8:00 or less, which will require a light-to-moderate load, allowing you to cycle 7 touch-and-go reps in the warm-up and maintain “fast” singles in the workout.
This workout will be more metabolic than you want it to be; expect to be out of breath and your grip to become fatigued.
Set your strategy ahead of time. Will you go for a big unbroken set in the beginning and then see what happens? Will you perform singles from the start? The warm-up is an opportunity to practice different strategies and figure out what might work best for you.