Crossfit Garage – CrossFit
30 Clean and Jerks, 135# / 95#
Grace Altered (Time)
30 x Clean and Jerks at 55% of 1RM
use 80% of 1RM
Heavy Grace (Time)
30 Clean and Jerks 185/135
Double Grace (Time)
60 reps of 135/95 Clean and Jerk
Clean and Jerk
The Grace WOD is designed to be a sprint, however the speed needs to be matched with coordination, strength, power and flexibility to maintain consistent form throughout.
Power cleans or full cleans are acceptable. You may re-set after the clean, or catch the bar in the rack position for the clean and push straight into the jerk without pausing. Push jerks or split jerks are acceptable
“Grace” should feel light. You should be able to move through the reps quickly without taking long rests, so reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 6 minutes.