410 W Geer St, Durham, NC 27701 (919) 907-1233

Rip Your Grace Off

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WOD for Sunday 082910 — – Click Here For Today’s Schedule 
Clean and Jerk
Warmup:  3 reps @40/50/60/70% 1RM
Work:  3 sets of 3 reps @85% 1RM
–Rest–
“Grace”
For Time:
30 Clean & Jerks (135/95)

Post C&J Loads and Metcon Time to Comments
For the strength segment, you will do four warmup sets for the Clean & Jerk followed by 3 work sets at 85% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  Cleans should be received in a full, below parallel front squat.  Jerks may be Push or Split Jerks but must be locked out overhead and stood to full knee and hip extension.

This is a CrossFit Benchmark WOD.  Scale load only to ensure proper movement execution.  Cleans can be full or power.      

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CrossFit Gymnastics Certification – Sat/Sun, December 4/5

Grace!  1:05! Can you say “work capacity”?

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6 Comments
  1. Phil "Yoke" Bost Reply
    Dude was powerful, but those weren't all full range of motion...
  2. Mike K Reply
    I think if he tweaked his technique a little bit (and actually learned some) he would have been able to do all of them without stopping. I'd say his lower back was probably on fire near the end and that's why he had to stop. Great intensity though.
  3. Dave Reply
    lots of discussion when cf.com first posted this video. Coach says technique and intensity are not independent of one another. this guy has the potential for some serious work capacity
  4. Chris C Reply
    4:00 today @ 95 lbs, which may have been light, however it seems in line scaling article posted a few months ago. http://againfaster.squarespace.com/articles/zatsiorsky-scaling-and-power.html
    • Dave Reply
      Chris, you're spot on
  5. Mike K Reply
    Decided against scaling Best all time: 5:05 Best recently: 5:58 in July Today: Grace, Rxd --> 4:32

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