Skill/Stamina
10 min emom
top of every min
1 DL + 1 Burpee Bar Jump Over
add +1 each round
end when you cant finish within the min . If the emom isnt over you sould continue with the last round you completed within the min
WOD
15 min amrap
10 DL 225/155
10 HSPU
10 ROW
10 Ball Slam 40/30
10 PU/T2B (5+5)
10 ERG
Strength / Skill
Bench Press
build to moderate 1 rep then, 3 sets x 2 rep
WOD
AMRAP in 15 minutes
Every 3 minutes, AMRAP of:
12 Bench Press 135/95or 60-70% of todays 1 rep
9 Hang Cleans (95/65 lb)
6 Thrusters (95/65 lb)
3 Lateral Burpee Bar jump over
Strength / Skill
Front Squat
build to a moderate 1 rep
then 1rep x 5sets
PARTNER WOD
2 pp partner
ygig
ro row or erg 1000m - split
10 push-presses 95/65
20 front squats
30 kettlebell swings
40 dumbbell snatches (alternating)
50 push-ups
40 dumbbell snatches (alternating) 50/35
30 kettlebell swings
20 front squats
10 push-presses
row or erg 1000m - split
Split the row/erg otherwise, everything else is each and ygig
Skill Work
2 Power Clean + 1 Power Jerk (Complex X 5 )
Take 5 Attempts To Work Up To Your Heaviest Complex
Benchmark
TIME ALLOTED TO SET UP AND PREP FOR BENCHMARK
Grace 135/95
HeavyGrace
+ 155/105
++ 185/125
Grace time Crossfit
“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.
