phillipPhilip S.

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up F: four rounds w/ empty barbell of deadlift x 3, power clean x 3, front squat x 3, press x 3, push press x 3, push jerk x 3 (5 min)

2. "Grace"

Competitors: 30 Clean & jerks (135/95lbs) for time. Cut-off is three minutes. CrossFitters: "Training Grace" AMRAP in 3 minutes of clean and jerks Novices: Practice clean & jerks for 30 min.

This is a time-delimited version of the benchmark WOD "Grace." Traditionally, "Grace" is done "ground-to-overhead anyhow"--that is, power cleans and push jerks.Your goal is 30 reps. If you've never done "Grace" before, we encourage you to be conservative in selecting your barbell load--no more than 95lbs for men, 65lbs for women. If you have done "Training Grace" before, and completed 30 reps in three minutes or less, add weight to get a little closer to the prescribed 135/95lbs. Despite the rapid pace, this is NOT going to be a flail-a-thon! Concentrate on hitting the various positions we drill: hang, pockets, and a solid 1/4 squat receiving position.

3. CASH OUT: three rounds not for time of 10 handstand push-ups, 10 GHD sit-ups, 5/side Cossack squats.

Have fun!