WOD

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Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (5 days ago)

CrossFit 20241028

HEAVY GRACE

Upperbody Strength 20241028

CrossFit 20241028

(No Results Tracked)
WARM-UP:
200m walk
20 alternating back rack lunges, PVC
10 push-ups (from knees as needed)
20 air squats
10 burpees
10 PVC good mornings
10 PVC pass-throughs
200m row, bike, or run

SKILL/STRENGTH: EMOTM x 10mins
1 clean and jerk
– Work to heavy load

BENCHMARK WOD 'HEAVY GRACE': For time
Rx:
STIMULUS 7:00-15:00; faster for advanced athletes
30 clean and jerks (225/155)

Rx2
30 clean and jerks (155/105)

Rx3
30 clean and jerks (75/55)

– Put score under 'HEAVY GRACE' TAB

MODIFICATIONS:
Modify weight to heavy but with sound mechanics across most reps - performing at least 2 reps per minute

STIMULUS NOTES:
7:00-15:00; faster for advanced athletes
Heavy loading
Singles for most repetitions
Squat or power clean

STRETCHING:
1:00 couch stretch/side