Crossfit Garage – CrossFit

General Warm-up (No Measure)

1 set:

5:00 slow run, bike, row, or ski

3 rounds:

10 PVC pass throughs

10 PVC good mornings

10 PVC muscle snatches

10 PVC shoulder presses

Clean and Jerk (EMOM 14:
1 clean and jerk
Building to heavy)

-Increase loading across as many sets as possible.

-Aim to get close to 80%. This should not be a PR attempt.

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
– RX –

For time:

30 clean and jerks (95/135 lb)

– INTERMEDIATE –

For time:

30 clean and jerks (65/95 lb)

– BEGINNER –

For time:

30 clean and jerks (55/75 lb)

INTENDED STIMULUS

Classic CrossFit benchmark, Grace.

Sub 8:00.

Advanced athletes should push to finish sub 5:00.

Loading should allow athletes to perform at least 7 reps unbroken.

All Time Top CFG scores:

Men 2:07, 2:33, 2:36

Women 2:22, 2:24, 2:38

Grace Altered (Time)

Grace Altered

For Time:

30 x Clean and Jerks at 55% of 1RM

RX+

use 80% of 1RM

Stretching (No Measure)

1 set:

1:00 pigeon pose/side