CrossFit "Girl" Benchmark WOD

  • For Time
  • 30 Clean-and-Jerks (135/95 lb)

Power cleans or full cleans are acceptable. Athlete may re-set after the clean or catch the bar in the rack position for the clean and push straight into the jerk without pausing. However snatches are not allowed.

Good Times for “Grace” (source)
– Beginner: 6-7 minutes
– Intermediate: 4-5 minutes
– Advanced: 3-4 minutes
– Elite: <4 minutes

“Grace” is one of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.

Intermediate Option
30 clean and jerks for time (Men: 115 lb / Women: 75 lb)

Beginner Option
30 clean and jerks for time (Men: 75 lb / Women: 55 lb)

"Grace" (aka: "Amazing Grace.") is one of the original "CrossFit Girls" workouts. It was first posted as the workout of the day on crossfit.com for June 24, 2004 (040624).

See also: "Double Grace," which is a variant with double the number of reps and "Heavy Grace," which is any version of the workout with more than the Rx weight (sometimes 185 lb, 225 lb or even 300 lb).

Replace clean-and-jerks with snatches at the same weight and you get "Isabel."
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