Strength / Skill
Bench Press
build to moderate 1 rep then, 3 sets x 2 rep
WOD
AMRAP in 15 minutes
Every 3 minutes, AMRAP of:
12 Bench Press 135/95or 60-70% of todays 1 rep
9 Hang Cleans (95/65 lb)
6 Thrusters (95/65 lb)
3 Lateral Burpee Bar jump over
Strength / Skill
Front Squat
build to a moderate 1 rep
then 1rep x 5sets
PARTNER WOD
2 pp partner
ygig
ro row or erg 1000m - split
10 push-presses 95/65
20 front squats
30 kettlebell swings
40 dumbbell snatches (alternating)
50 push-ups
40 dumbbell snatches (alternating) 50/35
30 kettlebell swings
20 front squats
10 push-presses
row or erg 1000m - split
Split the row/erg otherwise, everything else is each and ygig
Skill Work
2 Power Clean + 1 Power Jerk (Complex X 5 )
Take 5 Attempts To Work Up To Your Heaviest Complex
Benchmark
TIME ALLOTED TO SET UP AND PREP FOR BENCHMARK
Grace 135/95
HeavyGrace
+ 155/105
++ 185/125
Grace time Crossfit
“Grace” is one of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.
Skill Work
20 min of work
hang snatch +ohs
reset
snatch + ohs
Benchmark
warm up
2rds
jog out one door and in the other
2 rusian kb + 3 amercian
hang 15sec on rig
Benchmark:
HELEN
3 RFT
400 meter Run
21 Kettlebell Swings (53/35)
12 Pull-Ups
log your reaults in ZEN
