Workout of the Day
STRENGTH
Every 2 min x 4 Sets
2 Power Cleans + 2 Split Jerks
Every 2 min x 4 Sets
1 Power Clean + 1 Split Jerk
Notes
In the first four sets, take each power clean as a single, resting a few seconds between. Advanced athletes comfortable with the jerk footwork may feel free to cycle the jerks today. Otherwise, reset at the rack position for each rep to organize yourself.
Use what you learned in our “wave loading” last cycle. If things fall apart, don’t be afraid to come back down to a lighter load to clean things up before moving on to heavier weight! The goal is always to keep making reps.
METCON
“Grace”
For Time:
30 Clean & Jerks @ 135/95#
Notes
Intent < 5 min. Grace is one of the fastest CrossFit benchmark workouts. The traditional competition loads are listed above. Reduce the load to a weight you could perform multiple reps unbroken if desired. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.
Scaling option A:
30 clean and jerks for time 115/75#
Scaling option B:
30 clean and jerks for time 75/55#
CrossFit Group Class Programming Template (WK8/8)
K love showing some Big Ellie Energy for the New York Liberty winning their first WNBA championship
“Weapons Grade” Grace
CrossFit Games competitor and community icon Dan Bailey performing unbroken “Grace” in just over 1:00.