Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Power Clean & Jerk
Warm-up Sets/Reps building to a starting or working weight.
Climb weight across sets as able or work touch and go/Benchmark “Grace” priming sets.
Every 2:30 x 5 Rounds Total
Power Clean & Jerk x 3-3-3-3-3
*Building to metcon weight or climb 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 12.26.2023 linked HERE.
Post scores to comments.
Skill Development
3 Rounds For Quality vs. an 8-10:00 time cap as follows
Row (kcal) x 35-25-15
Push-ups x 15-15-15
Abmat Sit-ups x 20-20-20
