A fan favourite for sure. If you didn’t read yesterday’s post, please do before coming in. This is a great workout where technique and intensity need to be in sync. Go too heavy, technique and intensity will suffer. Go too light, and you won’t get the intended effect. Get that sweet spot – and you’ll know when the workout is done.
Power Clean and Jerk 2+1
Build up to 70%
‘Grace’
30 Clean and Jerks (135/95#/60%)
Compare to July 29/16
MOB WUx1
Group WU Mob
Clean and Jerk 2 1
Build up to 70%
95-105-115-125-135
Grace
30 Clean and Jerks (105#)
Today = 3:22 @ 105#
2016 = 4:04 @ 115#
2014 = 4:45 @ 115#
I thought I had 115 for the work out but messed up on my weight and ended up with 105.
MOB WUx1
Group WU Mob
Clean and Jerk 2 1
Build up to 70%
95-115-135-135-135
Grace
30 Clean and Jerks (115#)
Time: 3:32
First time doing Grace!
GRAAAAAAAAAAACE!
Clean & Jerk 2+1
25-30-35-40-45 with dumbells becasue my right arm is on rest from overhead movements.
GRACE with 30# dumbells, jerk only with left
– 2:26
MOB WUx1 + Crossover Symmetry
Group WU Mob
Clean and Jerk 2 +1
Build up to 70%
95-105-115-125-125-135-135-145
Grace
30 Clean and Jerks (105#)
Time–> 2:55
PR of 19 seconds
Next time will use 115#
Great work 6 am Class!
Thanks Matt!
Nice PR Gabe!
Power Clean and Jerk 2+1
Build up to 70%
95-115-125-135-145-155-165
‘Grace’
30 Clean and Jerks (125#)
2:31 Should be good to try 135 again
Did it @115 in 3:48 in July/16 and Dec23/16 @135 in 5:28
Thanks Matt!
MOB WUx1
Group WU Mob
Clean and Jerk 2 1
Build up to 70%
95-115-135-135-155
Grace
30 Clean and Jerks (115#)
Time: 3:14
Open gym
Mobility and warm up
5 Rounds
200m sandbag carry (60#)
20 burpees
27:34 (rough!)
Mile run NFT
Rested about five minutes between workout and run
Power clean & jerks (2+1)
50-60-65-70
Grace
30 clean and jerks 60#
4:09 min
Great job Roxanne! And that’s a great pic of you on the site today! 🙂
Thanks & Thanks!!
Cottage WOD #2
200m run start and between each set of
25,20,15,10,5 burpees 😭
Great work keeping your fitness going while on vacation Aubrey!
2 1C&J built up to a few sets of 95#
Grace
30 C&J @60#
3:08
Going to have to fix it on the pr board* 25# & 32sec PR (not 30*, i was going to do 65# until the last min)
MOB WUx1
Group WU Mob
Clean and Jerk 2+1
Build up to 70%
40, 50, 55, 60, 65
Grace
30 Clean and Jerks @ 55
3:23 (2015 was 2:46 @ 45)
Cashout
40 Grasshoppers
1 minute per side crossovers
1 minute per side figure 4
Thanks Matt!
Clean and Jerk 2+1
55-65-75-85-95
Grace @55#
Time: 2:44
Grace @55# (2016) 4:29 ~coming back from my leg cast
Grace @55#(2015) 3:35 ~I was 70# lighter than I am now
Power Clean and Jerk 2+1
Build up to 70%
35lb-35lb-55lb-55lb-55lb
‘Grace’
30 Clean and Jerks (35lb)
3:17
2 power cleans + 1 jerk
85-105-125-135-145#
Grace Rx:
2:44
PR of 6 seconds, I’ll take it!
2:50 Dec 23/16
Cashout:
40 grasshoppers
Backsquats x3
125×5, 175-215-240-240-240#
2 PC + 1 PJ
135-165-185-200
Grace – 2:22 (PR!)
Jul/11 – 2:51
Jan/10 – 3:13
May/09 – 3:57
Jan/09 – 5:20
Still getting fitter, even as I get older!
WUx1
Group WU Mob
Clean and Jerk 2 1
Build up to 70%
115-135-155-155-155
Grace
30 Clean and Jerks (115#)
Today = 2:38
Did RX last 3 times and fastest time was 4:17
got 3:17 back in 2012 when I did 115# so I guess today I got a 39 sec PR at 115#
Pwr CL & J (2&1)
55-60-65-70-75#
Grace
30 C&J (60#)
Time: 3.28
(2015 was 4.09)
Power Clean and Jerk 2 1
Build up to 70%
5T-60-65-70#
‘Grace’
30 Clean and Jerks (60#)
3:36
Ugh 55 not 5t
Power Clean and Jerk 2+1
40-50-55-60-70-70
Grace @ 45#: 3:48
Power Clean + Jerk (2+1)
95-135-165-185
Wod Rx’d – 2:33
37 second PR.
Fantastic race Mario!
Grace @75#
3:09 14 sec pr from Apr,17
Thanks Marcel
Done @ home …
Clean & Jerk (2 1)
65-75-80-85-90-95(x2)#
Grace @ 65# in 3:12
15 second PR
mob wux1
group mob
power clean +jerk
65-85-95-115-115-
Grace
30 clean & jerk 95#
1:55 min
Clean and jerk 2 – 1
55 – 65 – 75 – 80 – 85#
Grace 65#
2:39
Clean & Jerk 2+1
Build up to 70%
60#-70#-80#-90#-90#-90#
Grace
30 Clean and jerk @75#
Time 3:54
I’m sure I’ve done this Wod before but not sure what I used.. I think I got weight right on this one 🙂
Power Clean and Jerk 2 1
Build up to 70%
55 – 65(x2) – 75(x2) – 85(x2)
‘Grace’
30 Clean and Jerks (65#)
4:55
I definitely did not find the sweet spot between the weight and intensity today.. I couldn’t find a previous attempt in my book(until I got home tonight) and chose to go with 60% of my 1rm from Saint John..
I am going to blame this on my first 7am class..
Last time took 3:89 but I didn’t write the weight (duh)
Clean & Jerk 2+1
Build up to 70%
60-70-80-90-90-90lb
Grace
30 Clean and jerk, 60% @75lb
4:18
Not a PR but I used 10lb more than last time.
Power Clean and Jerk 2+1
Build up to 70%
55-85-105-105-105#
‘Grace’
30 Clean and Jerks (135/95#/60%) @75#
3:23
I wanted to go with a bit more weight, however, I knew it might hurt my injured shoulder… this felt OK.
Grace with 85#
5:16
wayyyyy off my old PR.
Grace Rx = 2:33