Workout of the Day
STRENGTH
5 Progressive Sets of:
1 Power Clean + 1 Push Jerk
Notes
After 3–4 barbell warm-up sets, complete 5 working sets of 1 Power Clean + 1 Push Jerk. Build progressively in load across all 5 sets, aiming for crisp, technically sound reps. Focus on fast elbows into the rack position and an aggressive dip/drive on the jerk.
METCON
“GRACE”
For Time:
30 Clean and Jerks
Notes
“Grace” is one of CrossFit’s classic benchmarks — fast, heavy, and simple. The intent is an all-out sprint while maintaining crisp movement quality.
Benchmark loads for this workout are 135/95 but choose a load you can cycle for quick singles or small touch-and-go sets. Most athletes will do fast singles with very short breaks, aiming to never stand and rest more than a few breaths. If you go touch-and-go, keep sets short (3–5 reps) to avoid redlining.
Expect times between 2–6 minutes. Advanced athletes will finish under 3 minutes, with most finishing around 4–5 minutes. Scale the load so you can finish within the intended window and move consistently throughout.
Skill version
Using a modest weight, perform 1 rep, every :15-:20, capped at 8:00
CrossFit Group Class Programming Template (WK3/8)
February 1st, 2010. We had JUST moved to from the Brooklyn Lyceum into 597 Degraw street and since we couldn’t bail weights without getting yelled at in the old space, we decided to make the inaugural workout in our new home “Grace”. Pictured above are Coach Fox, Nick, Snip, Sara, JMD, Anne and Coach David.
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