Warm-up Drills
I. Run 400m
II. Coach’s Choice
III. Set-up, Training Flow & Movement Review
Impact/Focus: Power Clean & Jerk
Warm-up Sets/Reps x 6:00 building to a starting weight.
Climb weight across sets as able.
Every 2:30 x 5 Rounds Total
Power Clean & Jerk x 3-3-3-3-3
*Building to metcon weight or climbing to a heavy triple on the day.
Post scores to comments.
“Grace”
30 x Clean & Jerk (135/95lbs)
Notes:
Grace is one of the fastest CrossFit benchmark workouts.
Reduce the load as necessary, weighing proficiency with these Olympic lifts so you can perform multiple reps unbroken and complete all the reps in less than 10 minutes.
Compare to scores from 05.03.2022 linked HERE.
Post scores to comments.
*Optional via time permitting…
“A La Mode”
18-15-12-9 reps for time/quality of
Push-ups
GHD/Abmat Sit-ups
Back Extensions
Slamball
Notes: Scaled to 12 reps x 3 Rounds for each movement.
Post scores to comments.
Impact/Focus: Power Clean & Jerk
75lbs
“Grace”
8:54 @75lbs
“A La Mode”
10:51