Coach Chris and Coach Dave do “Grace” in 2012
Part 1:
5 Sets
1 Deadlift
2 Hang Clean Pulls
3 Clean Pulls
*Ascend in weight each set
*SHRUG THOSE SHOULDERS, minimal arm bend
Part 2:
3 Sets
1 Push Jerk
10 Second Rest
2 Push Jerks
20 Second Rest
3 Push Jerks
*Ascend in weight each set
*1-2 minutes between sets
*This does NOT need to be heavy. Focus is on SPEED under the bar
Part 3:
“Grace”
30 Clean and Jerks for time (135/95)
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All – Please make every effort to make it out today, This is a HUGE benchmark WOD for Crossfit that you will see big time progress with in the coming months. I have personally cut my time down by over 60% since my first attempt. It’s a lot of fun and huge challenge on different levels. Strength, stamina, accuracy, speed, quickness, coordination…it’s all tested here. Can’t wait to see you all go NUTS!