Grace
30 clean and jerks for time
OR
Isabel
30 snatches for time
♀ 95 lb
♂ 135 lb
Post your workout choice, time, and load to comments.
Compare to 230207.
Scaling:
Grace was first posted on CrossFit.com on June 24, 2004, and Isabel on Nov. 11, 2004. They are two of the fastest CrossFit benchmark workouts — top athletes can complete either of these workouts unbroken and in less than 1:30. Reduce the load as needed so you can perform multiple reps unbroken and complete the workout in less than 10 minutes. Athletes who are less familiar with Olympic lifting should take time to drill the mechanics and drastically reduce the load.
Intermediate option:
30 clean and jerks for time
OR
30 snatches for time
♀ 75 lb
♂ 115 lb
Beginner option:
30 clean and jerks for time
OR
30 snatches for time
♀ 55 lb
♂ 75 lb
Resources:
The Clean and Jerk
The Power Snatch
Graciano Rubio Does 225-lb Grace
Kelly Friel Takes on 145-lb Isabel
Find a gym near you:
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Featured photo:
Taken by Nicolás Glenny at CrossFit Coraje in Madrid, Spain.
Comments on 240329
98 Comments
Intermediate option:
30 clean and jerks for time
♀ 75 lb
7:27
Beginner
30 snatches for time
♀ 55 lb
3:13
4:51
Grace
Isabel
25 kg
Time: 5:13
M/33/5'7"/218lbs
Isabel ~ (5:15)
30 Snatches 115lbs (6,6,6,4,3,5)
Did this one in sets of (1:15), then pushed on set 4. Did not think I would be around 5:00 as I think my Grace score is around 5, but I'll have to check.
Kind of tweaked my left wrist early on and was pressing out my elbow lock. Probs need to go wider.
Rx 6:15
M/51/190
Iqbal
105#
5:47
60 yo w m 5’5” 135lbs
Grace
30 clean and jerks for time
65lbs.
4:09
Isabel
5:51 rx
Isabel
60kg 30 rep
6:42
M/38/6’/172#
”Isabel”
4:25 Rx
8/2021 4:13
8/2020 4:24
Deo gratias
m62 5'11" 182#
WOD Monday 4.1.24 @ globo
warmup: nautical beginner scale of 240327 Helen:
3 rounds for time of:
Run 200 meters (sub'd: 250m row)
15 kettlebell swings @ 35#
9 jumping pull-ups
~ 10:30
phone timer bonked first round, and had to wander a bit to find open pullup bar, so ~ 3:40; r2 3:21, r3 3:26
~ 5 mins rest, then 240329's Grace, beginner-ish: 30 PC&J for time @ 65#
3:54
160 HR @ end
~ 5 mins rest, then 2 x 80# kb 35m walk.
4:45
50kg
85# 4:55
Grace
Rxd Isabel
5:58
Did both with 5min rest in between.
Isabel - 4min 54sec - 53kg Scaled
Grace - 4min 45sec - 53kg Scaled
JV: 4:50 (Isabel 30 snatches 75lbs sets of 10)
48 male 5’10 292lbs cross fitting x 14 years level 1.
grace rx 21 unbroken then sets of 2 than 1 (quickly lol) 2:12.
15 min rest
Isabel rx 17 unbroken then touch go's a couple then singles 3:19
Isabel
first time Rx
5:06
37 / M / 5'9" / 140lbs
Isabel, modified to
25lb dumbbells power snatches x30
5:09
Wanted to play around with two dumbbells today, but it was hard to keep good form like that.
Isabel
5:08 rx
m/38/5’10”/195
M 53/195/6’
Grace 3:55 rx. First 10 reps unbroken. Try for 11 next time.
Did both on 240330, results there.
Compare to 230207: Grace at 115# (PC&PJ), 4:39; Isabel at 75# (PS), 2:52.
Isabel
RX
65 lbs
1:52
M- 53/ 5'7 / 210
Intermediate athlete
Scaled-115#
5:52
Grace - 5:28
RX'd
50# DB’s
4:45
Grace @ 4:39
Did it 3 minutes after Helen, I think It could be less of if I Had done it and just it.
But O am happy so try the time, 135 lbs still looks heavy for me.
Isabel
scaled @115#
3:21 pr
Congrats on the PR!
Grace Rx
1:46 PR
Previous PR (1:56 08-18-22)
M/34/175
23,24 Quarterfinalist
Wicked fast and awesome! Congrats on the PR!
Rx 3:43
Well done!
Grace Rx’d
2:37 (Previous PR 3:01, 230807)
Great job and congrats!
Opted for Grace. Went for quality, not time. (I really enjoy CrossFit, but don’t believe lifts such as this should be done as fast as possible; regardless of how good one’s technique is). Did full squat cleans, and time was 10:10.
Grace @ 115#
4:48
rest 5 min
Isabel @ 65#
2:31
m/54/175
apparently I'm having a bit too much fun on spring break:)
compare to w/same scale
Grace-4:13
Isabel-2:04
Great stuff Mike!
30 Clean & Jerk
6:32
7:23
Rx
M/32/5'11"/167#
Grace RX 3:03
Great job!
3:53 Rx
Time was for Grace.
M/42/215
3:40
30 hang clean and jerk, 95#.
Grace
4:11
63” 170lb
Scaled
Grace
For Time:
30 C&J at 95lb
Score:
7:20
Scaled to 95 lbs Isabel
4:45
m/42/170 lbs
BOTH @ 75lbs
8:04
Couldn't decide! Went back-to-back & lite, ~20s break between last C&J and 1st snatch.
Finished C&J at 3:53, so virtually equal time on both halves.
Nice work!
Grace, beginner option, 5-10 minutes after Fran. Completed the 30 reps less than 10 seconds over the 10 minute time cap.
Clean and jerk 7:30 45 lbs
First time doing this movement with that many reps in quite a while. Wanted to make sure form was good. Will go a little heavier next time.
Rx’d Grace (with squat clean and jerks):
7:27
I realized I never did (or at least recorded) Grace using squat C&J (usually use power C&J). Felt good.
Good job bro! Doing SC vice PC definitely adds some time and adds to the stimulus. Did you do split or push for the jerks?
Thanks, Lincoln. They were push jerks.
Nice. I prefer split over push, but I can’t deny that push jerks can be cycled much faster than split.
M/58yrs/83kg/178cm
Grace @ 44kg = 4:28
50 alternating snatches @ 50 lbs DB
2:04
30 CJ @ 50 lbs DBs
3:29
240329-Rx 2:36
230207-Rx 2:19
210816-Rx 2:51
Great job!
M/49/6'2"/185#
Scaled/modified to 44# DxKB C&J's went unbroken...2:02
*will increase weight next time
Grace
Rx 9:42
I think clean and jerk is my least favorite thing in CF.
Not an excuse, but my joints (wrist annd elbows) and body were hurting today. I felt better towards the end. Maybe I should have warmed up more.
Man, I’ll C+J over snatch any day. I feel ya on the wrist pain though. Good work.
Grace
50kg
Time 6:11
Isabel @40Kg
4:02
I did it in 2:58 mins but scaled it to #95
#135 would be to heavy for me to meet
the stimulant
Grace: 55#
6:32
F:57-59
Axle Bar Grace (135)= 4:00-05
https://youtu.be/qd1e_ZtG-eg?si=eb4E1FTUlJp_QSF0
Axle Bar Grace (135)= 4:00-05
https://youtu.be/qd1e_ZtG-eg?si=eb4E1FTUlJp_QSF0
Grace
30 clean and jerks for time
7:13 @65 lbs
M / 31 y / 96 kg
Grece RX: 3:21 m
Very well done!
Thanks 🙂
2:24 as Rxd
45 yrs old
Awesome!
50lb DBs
2:23
Great job!
Did our Friday Bulletproof workout instead, Grace and/or Isabel tomorrow.
Four 3 min Rounds
200m run w/ MedBall (14#)
Max reps WBS (10’)
1 min rest btwn rds
35-35-31-35 = 136 reps
3 min rest, then
15 min AMRAP
1 DL (225#)
200m run
2 DL
200m run
3DL
200m run
Etc.
Completed 10 DL set = 55 reps
I had it in mind to do either Grace or Isabel after this, but by the end my legs were like "no way dude, that needs to be a tomorrow thing".
My legs ache just reading that. Good job, bro.
Thanks bro!
Grace scaled to 40Kg as last time.
1:37
12 seconds quicker than last time.
That is crazy fast, awesome!
Well done!
Birthday workout. grace. Rxd
2:56 (pr)
no data from prior attempts but I recall being around 3:30 ish.
This was one of the first CrossFit workouts i did (DT and Randy as well) in 2020 when i bought myself some bumper plates and a barbell during Covid and needed some new workout routines. 4 years later I'm still here!
Followed it with Isabel, first time doing that one!
9:04
Great job and congrats on the PR!
Fantastic!
Happy B-day too! Great way to celebrate!
30次挺举 11:16:95 115 lb
M/50-54 👨🏻🦳
30 clean and jerks for time
Rx’d 16:36
I loved U Grace but U killed me…
Globo scale: If you are using iron plates today use a weight that you can touch and go for at least 8 reps fresh. If needed use something to elevate the plates or do low hang cleans/snatches. Dumbbells sub 35/50lb dumbbells for clean and jerks, 30 reps, or 50 alternating dumbbell power snatches with an individual dumbbell of the same weight.
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