Grace
For time:
30 clean and jerks
♀ 95-lb barbell
♂ 135-lb barbell
Compare to 240329.
Post time to comments.
Stimulus and Strategy:
Today, you'll tackle the classic CrossFit benchmark workout Grace, which should be a sprint! To get the most out of this workout, use a load that allows you to move well and cycle for 2-3 sets of 5 or more reps with very little rest between. The magic of this workout doesn't come from the volume of reps or the load, but how you push yourself to keep moving, hang on to the bar longer than you want, and immediately pick it back up when you don't want to. If you're scaling and can open with 20 unbroken reps, the load is likely too light. If you've done this workout before and have a score to beat that's within the 2- to 7-minute stimulus, go for it. If you have done this workout before and scaled, but think you can go heavier today, give it a shot. Even if you end up on the slower end of the intended time domain, that's OK for today.
Intermediate option:
For time:
30 clean and jerks
♀ 65-lb barbell
♂ 95-lb barbell
Beginner option:
For time:
30 clean and jerks
♀ 45-lb barbell
♂ 65-lb barbell
Resources:
The Clean and Jerk
The Power Clean and Push Jerk
The Power Clean and Split Jerk
Find a gym near you:
View the CrossFit map
Comments on 260113
186 Comments
https://youtu.be/9Q85KSpie3I?si=nMim_Z3uUKkOq7J9
Scale:
EMOM for 10:00
3 c&j (95-140#)
*increase 5# each minute
4:10
RX 00:04:18
Isabel
RX 00:05:48
RX 00:05:48
7:23 scaled 95#
3.44
3:30
M/40
4:54
60 kg
tiempos de ronda
R1 | 07:59 |
Tiempo restante: 00:01
Grace
For time:
30 clean and jerks
♂ 125-lb barbell
4:52
70Lb sandbag
5:28
3 sets of 10
56M
3:43 @ 95#
M 55/210/6’
Scaled barbell to #105.
3:41.
M47
my best Grace yet and I don't feel I gave it my all. Singles almost all the way. I know this wod hits between rep 15-20 so I deliberately kept it slow from the start. tried to keep it at 10/min but got 11 on first min, 10 in min 2 but fell off from there. Had to finish it with 5 touch n'go (tried to go sub 3 min).
M/55 🎅🏻
@50kg PC&J
TT -> 5:15
240329 16:36 @61 kg SC&J
F/42/5'8/149#
8:48 Rx
197.4lb M31
2:50RX
All singles, all day
3:49 Rx. My slowest recorded Grace by far. I guess all these shoulder forward WODs of late caught up with me :) Strung first 15 reps unbroken and then totally burned up and finished with singles till the end.
41M
3:23 RX
8 y/o Daughter
10 Bumper plate
2:52
M52/5'11/220#
Intermediate
3:45
Rx 5:50
45 sec. PR
Rx 2:09
*Quick Singles!
Awesome, Derek!
Awesome!
with 135lbs
I was feeling like a challenge so I did the men’s weight.
That's dope!
That's an awesome time @ men's Rx! Very impressive!
M/50/
Intermediate
4:03
m/ 30
95lb
3:47
This hit harder than I was expecting. My previous RX Grace was sub 7, but I'm just getting back into exercising in general so I probably should have dropped the weight to 95
M/49/6’4”/225#
Intermediate
3:31
Women's rx
4:16
m/55/180
I am bummed. I feel like I'm getting pretty good fitness in lately, but my times seem to be longer than I'm expecting--not by like 30 seconds, like 1-2 minutes.
Sorry for the whining--I'll punch myself in the face and exit the chat:)
compare to's were
115# @ 4:48 and before that was 115# @ 4:13
Don't despair, Mike! That's still a solid time! A lot goes into how well we can perform at any given time and can ebb and flow like the tides. You also have to consider how the extra work in boxing class may or may not be impacting things. You are still getting after it (and enjoying it I presume), and that's the most important thing IMHO.
That's still a very solid time & don't forget you did it coming off yesterday's taxing upper body work! Also don't punch yourself; you box regularly.
4:34 - Rx
****my PR is 4:15 however this is a .07 second PR from 02/20/25 - I'm headed in the right direction 😀 ****
Rx 1:58
Damn, Chance, broke 2 min, that's exceptional!
What was that blur?!? It was just Chance!
Crazy fast, nice work!
7:34 as rx’d. the last 6 took 90 seconds
did 2 sets each of 5, 4, 3, 2, and 1 reps
Opening with sets of 5 exposed my poor work capacity. I noticed how terrible I felt during the song “I fought the law” and I thought about gravity, entropy, and the fact that life itself seems rebellious by nature, even though we each individually lose the fight.
Also can we please collectively get rid of pop-ups (again) and bring back physical buttons and keyboards on phones and cars ( which are now basically phones with wheels ;)
Dad: 10:15 with 35lbs.
46/176cm/176lbs
Grace
250113-Rx 2:12
Isabel
240329-Rx 2:36
230207-Rx 2:19
210816-Rx 2:51
Hell yeah, Sam!
Nice work Sam!
6:09 at Monte vista. Split the difference between rx and intermediate, did 115. Best at 115 is 4:34.
4:23. Miscounted, think I did 27? Fitness was achieved
Rx’d: 3:28
Power C&J
I thought I PRd , but upon checking my notebook at home, it looks like my standing PR was 3:17 sometime in August of 2023. So second best. Still got Fran lung from this.
Good job Nick. You'll get that PR next time for sure
Very close & both fantastic times!
Awesome time still, bro! I'm with Brian, you'll hit next time!
Nice!!!
Great!
Great job!!!
PC 6:33
3:10
Well done!
Scaled
105lbs PC and PJ, 4:10
240329: 3:34 at 95# prior to Isabel at 95#
230207: 4:39 at 115# prior to Isabel at 75#
Pretty sure I could have hit the same time at 115#, but the little extra wrapping of the left wrist probably wouldn't have been enough. Broken 10/5/5/5/5 but BB cycling wasn't great today, and breaks were a bit longer than normal. Effectively did an untimed Isabel after at 65# (PS) with some HPC and SP reps mixed in - wanted to get some PS practice in plus a little more.
What Luke said, nice increases! Especially with wrist not at full speed!
3:35
Nice work!
Ladies Intermediate:65#
All split jerks
4:20
Compare to was 6 something @55# probably also split, since I favor them
Great improvement, BG! I favor SJ too but I can't cycle them as fast as I can PJ.
💪🏻💪🏻💪🏻
Nothing against, but how do u favor an assymetric movement vs a symetric one?
@Luis, I'm not exactly sure why. SJs just flow better for me. Is that weird? If so, par for the course in the land of Favo. 😂
40 dumbbell C&J's alternating.
50lb-LH; 25lb-RH
6:15
scaled : 85 lbs
5:30
3:57 - 105lbs
Intermediate 32kg
5:08
4:06 scaled 95#
Rx 2:52… 15 unbroken, then singles
Commented on: 240329
Grace Rx’d
2:37 (Previous PR 3:01, 230807)
Still quick!
What Favo said, plus you stayed sub-3!
M 53/78kg/175 cm
M 53/172lb/5'9"
After 2000m rowing on concept 2
Grace
For time: 5:55min.
30 power clean and jerks
♂ 135-lb scaled 110-lb barbell. (50kg)
M31 RC 4:22
9’ face 2 face with a brother . 60kg
30 Squat C&J, 75lbs
4:58
Last time 75lbs power lifts, did BOTH Grace and Isabel back to back in about 8mins. Each took ~4 so today is slower but more complex.
More complex, and SO much harder. 30 SC&J are just miserable. Good on ya.
Extra with that squat & still quick!
Nicely done!
6:23
65#
Nice!
Great job!
scaled to 30kg barbell
3:20
Rx 5:48
2:56
Dang Luis! Sparks off that bar!
Fantastic!
Beginner option:
6:19 @ 75-lbs
Squat cleans to split jerks
Never programmed C&Js, so I thought I was cooking before I looked at these times. Sheeeeeeeeeeeesh.
M/29/104kg
Yes, there are a number of beasts here.
Some people on here finished all 30 in the time it took me to manage 3! You put in solid work nonetheless!
90lb bb
Time: 9:45
Notes: need to keep form in the last few
-5 high pulls (20 lb KB)
-10 barbell curls (empty bar)
-5 push presses (empty bar)
15 minutes of clean & press practice. Skill day
5/5/5/4/2/2/2/2/1/1/1
15,5,6,4
30@95#
Welcome! Great start!
Recuperándome de mi espalda 🔥🫶🏼
💪
95#
Steady paced. Dropped on the floor and picked up each rep with no pause.
Great time!
Excellent! I still can't drop the bar to this day, have to do controlled descents - too many years of working out in places where it was absolutely not allowed so is now second nature.
Since I work out in my garage, I need to be extra careful with dropping the bar evenly so it doesn't bounce into the washer and dryer!
Since I work out in my garage, I need to be extra careful with dropping the bar evenly so it doesn't bounce into the washer and dryer!
Scaled
85lbs
6:44
Sets of 3
Rxd at the Y. Tried to game it too much and go 10-5-5-5-5 but my breaks were too long.
3:43
2024-2:57 (pr)
Maybe not a new PR, but excellent time!
Still a great time, James!
That's fast!
Great job going Rx!
9:24
Rx/1:55/15reps
95 pounds
9:50
10’00”
SCALED - 15 kg
Time: 3:53
Notes: carefully rehabing neck, so decided to go light weight and focus on technique, barbell cycling. Did sets of 5 with approximately 10 second pauses between.