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CrossFit Benchmark WOD

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  • 15-12-9 Reps for Load
  • Clean-and-Jerks (unbroken)
  • Rest as needed between sets

Score is weight used for all three unbroken sets. Each set must be unbroken (touch and go at floor) only; even a re-grip off the floor is a foul. Use same load for each set.

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namesake photo

From Snoridge CrossFit: “This WOD was an early mainstay in CrossFit prior to “Grace” or “Isabel.” It became “Gwen” and has always been a workout where the goal is to pick a load, stay unbroken and touch and go off the floor. It’s a much different training effect when you are forced to hold onto that bar or suffer a “foul”. This is harder than Grace. It’s common to start with a weight that is too heavy or hard to hold and going unbroken forces you to miss a lift and drop it. The benefit of a strength training workout like this is you learn your upper limits and test your technique.”

One of CrossFit’s classic “Girls” WODs, “Gwen” was first posted on the CrossFit Main Site – without a name – as the workout of the day for Sunday, May 25, 2003 (030525), then again several times after that. The workout was finally given a name when it was posted on Monday, September 22, 2003 (030922).

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