090224 WOD

WOD: “Grace”

135 pound Clean and Jerk, 30 reps

Post time and level done to comments.

Advanced(RX’d):

135# Clean and Jerk, 30 reps

Intermediate:

95# Clean and Jerk, 30 reps

Beginner:

65# Clean and Jerk, 30 reps

Here are a couple videos of people doing “Grace”. First up, is the 2009 Crossfit Games Champion, Jason Khalipa (CF Santa Clara), the second is a bit older video of Tosh (a Marine and avid CF’er) killing it as well. The goal is to get the weight from the ground to overhead, 30 times. The most efficient way to do this is to “power clean” then “push jerk“. The stronger you are, and more efficient at the movement, the easier it will be. Be sure to scale this WOD if it’s the first time you’ve done the movement. Make sure you come to full lockout at the top (similar finish as the press). Here’s one more video on how the push jerk is more efficient than the press alone.

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A good tool I’ve found thats free (always a good thing) is Google-Pedometer, you can map runs from anywhere. It totals in either miles or meters and the routes can be saved. This is a tool you can use at the station, your house, gym, etc. The routes can be round trip, out an back, etc. Post to comments if you’ve used it, and whether it’s helped or not.

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2 Comments

Filed under WOD's

2 responses to “090224 WOD

  1. Grace as today(135#) at SRFD St.5

    2:19 as RX’d

    It’s a new PR for me, pretty stoked.

  2. Woody

    nice job
    stayed away from Grace and the heavy clean and jerk

    did Joshie rx’d 12:26

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