Heavy Grace
30 clean and jerks for time
Pick a load that is heavier than the last time you performed Grace.
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Post time and load to comments.
Scaling:
Grace, similar to Isabel, is one of the fastest CrossFit benchmark workouts. Look at the last time you performed Grace and choose a heavier weight but one that allows you to keep moving with minimal rest. Intermediate athletes should perform Grace as prescribed and shoot for a PR.
Intermediate Option:
30 clean and jerks for time
♀ 95 lb. ♂ 135 lb.
Beginner Option:
30 clean and jerks for time
♀ 35 lb. ♂ 55 lb.
Comments on 211002
50 Comments
CFWUx2 10*45dl+1cj*2 burgener 10*95+1cj*2 10*135+1cj
17:58
4:58 @185 Rx
November 23, 2021; morning*
wu: bike, slihps
skill: pvc and bar clean and jerk drills
wod: Grace
30 c&j 50 kg
3:37
post: ski, stretch, bike
* I had to take an extra rest day after Kelly.
9:38@ 185lbs. (A few lbs. over Bw) did a single starting every :20 for most of the way...then just went as quick as I could for the last 5-6...power clean straight into power jerk on the rebound (no recovery from clean) like the beast-men in the video. If I’d watched the vid more recently I’d maybe have gone with 175lbs and a faster pace...
Slight chance I may have miscounted and only did 29 reps 🙀
182/42/176cm
165Lbs
8:39
211018 155# 7:37
220929 155# 5:38
Grace as rxd: 5:13
Nice
8:20
Heavy grace (185lb body weight)
Male 23y 175cm 83kg
After WOD
3 rounds
10 push press (unbroken)
Rest
10 squad cleans (unbroken)
135lb
Done at 135lbs.
3:09
M/31/145lbs/5'7"
M/25/5'8"/155lb
CrossFit AFK
5:23 - Sc (155lb)
On 180613
5:56 - at 135lb
6:12 s
75#
F/24/5’5/140
CrossFit AFK
Rx : 83.5kg 7’06
https://youtu.be/ycmef_DZ_9g
135lbs - 9:05
42 / 6’0 / 190
Completed 10/3. Used 155lbs.
8:30.
Super moving fellas, real graft, well done.
General Warm Up
20'SLIPS
Workout:
Gym Barbell
1 Clean&Jerk 155lbs a cada 30"durante 15'
Completed on 11/2
4:36
30 CL&J (115lbs)
4:05
95Lbs
4'30" com 50 kg.
7:12 (85#)
No equipment, so I improvised and did something different, using 2x 9,5 kg makeshift DB:
--
3 RFT of:
30 DB SDLHP + 30 DB shoulder presses, switching movements every 10 reps
About 2'30'' rest between sets
SCORE: 6'10'' / 6''08'' / 6'09''
--
7 km run in the early morning
Will try to do a proper dumbbell version of (not really) Heavy Grace sometime next week
-------
PS: did a modified version of GRACE today, 201008, with 2x 12,5 kg DB.
-
30 clean and jerks for time
SCORE: 4' 57''
-
Plus a 20 km bike ride.
-------
For time:
30 Clean and jerks @40kg
Score: 3:30
Intermediate scale. Rx Grace at 135lbs.
5:55
Compare to 7-15-20
3:29 @ 95lbs
~ 135 lbs (upper limits of my max for the jerk portion| 27 mins 10 secs ~
Concentrated on form & speed for the bottom lift to conserve energy for the heave to overhead. Tough workout to 🔥 the big breakfast from this morning! Thx for the great workouts!
4:51 @ 185#
M/38/5’9/195#
2x70#DBs
7:46
12/28/19: Rx...11:47
7/15/20: Rx...6:25
Today: Rx Grace...6:24
135lbs is Rx Grace which I normally scale down because it's heavy for me so I did 135lbs today as my Heavy Grace.
4:34
Nice Time!
135x30
7:10
Last couple of times, 95lbs, so today 105lbs
5:32
Rx’d @ 155: 7:57
Intermediate Option:
30 clean and jerks for time
♂ 135 lb.
4:56 easier latter in day!
compared to
Charles Meyers
July 15th, 2020 at 6:27 am
Commented on: 200715
Grace
30 clean and jerks for time
115 lbs 4:26
105# power clean and jerks in 7:15, no bar drops
Given my strength lately, 105# was a heavy Grace for me!
That was tough while doing it, but recovery is pretty quick, unlike yesterday's Kelly that left me dragging for the rest of the day.
200817: sc&j at 105#, 8:50
200720: pc&j at 95#, 7:15 (at 10K' altitude)
180613: sc&j at 105#, 7:51
150104: pc&j at 105#, 5:27
140426: pc&j at 115#, 6:19
165-lbs - 5:47
m/53/5'11"/198#
M/46/6'2"/175#
Scaled to 115# in 3:58 compare to with same scale was 3:05
Not far off, given what you've gone thru lately. Nice work!
58yo m 5’5” 155lbs
95 lbs x 15 5:00 (too slow)
75 lbs x 15 3:30 (good pace)
8:30 overall
power clean with parallel jerk
5:37 @115
7:52 @135 had to try
2 Graces? Great effort!
Intermediate scale (original Grace rx at 135#). 5:11. Started with a strong set of 5, then 3s, 2s, 1s.
6:20 at 165-lbs
95 lbs.: 6:43
Well done guys!
83KG : 5'55''.
https://youtu.be/l6jCaZCqSl4
Get it BOYS!
Champions Club Scaling Notes
RANT
Nothing to rant about
MAIN DECISION
Grace or Heavy Grace?
WORKOUT THEMES
Single modality, making a classic benchmark test more difficult than it already is. Jumping with heavy weight, stamina and range of motion also big factors. Nasty blend of strength and stamina.
TECHNIQUE SCALE
AMRAP in 20 minutes of:
[pick one movement you suck at]
[pick either the clean or the split jerk]
CONSISTENCY SCALE
For time:
30 power cleans
30 split jerks (alternating feet)
INTENSITY SCALE
Grace
INJURY SCALE
Use the "single modality" theme and do one movement you can do at full capacity. If you can add a weight to it, even better, then set a number of reps you want to complete for time.
MY STUFF
Didn't get to this one in time so I did something else.
GENERAL FEAR LEVEL: 7
Esta vez fue con 155lbs
Score 5:38
Definitivamente me agrado
20 lbs más si que hacen la diferencia