WOD

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CrossFit 20250807

GRACE

SQUAT CHALLENGE

CrossFit 20250807

(No Results Tracked)
WARM-UP:
200m walk
5:00 slow run, bike, or row

10 banded good mornings
10 banded side steps, right
10 banded side steps, left
10 PVC pass-throughs
10 PVC muscle cleans
10 PVC shoulder presses
10 PVC around-the-worlds
10 PVC power cleans
10 PVC push presses
10 banded good mornings
10 banded side steps, right
10 banded side steps, left

SKILL/STRENGTH: Every 1:30 for 6 sets:
Sets 1 and 2: 3 power clean and jerks
Sets 3 and 4: 2 power clean and jerks
Sets 5 and 6: 1 power clean and jerk

BENCHMARK WOD 'GRACE':
Rx:
STIMULUS 2:00-7:00
30 Clean and Jerks

Rx 135/95
Rx2 95/65
Rx3 75/55

STIMULUS NOTES:
2:00-7:00
Advanced athletes should push to finish sub-3:00
3-5 unbroken reps at a time

STRETCHING:
1:00 foam roll upper back
1:00 foam roll calf/side