Lieutenant Jess Moore deadlifting!

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

1. Three rounds of the parallette complex @ 5 reps plus 10 air squats. Accrue one minute of L-sit in three 20 second efforts. If you don’t have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)


2. Strength:

  • Front squat 3-3-3+ (70-80-90% of your W1RM)
  • Bench press 3-3-3+ (70-80-90% of your W1RM)

LI: don’t worry about percentages. Do six sets of three, going up in weight each set (3-3-3-3-3-3).

3. Deliberate practice of your choice of ground-to-shoulder exercise: muscle clean, power clean, power clean + front squat, clean (5 min)

Your choice of shoulder-to-overhead exercise: press, push press, push jerk, split jerk. (3 min)

Marry your choice of ground-to-shoulder with your shoulder-to-overhead to work your version of the clean & jerk (7 min)

5. "Righteous Grace"

30 Squat clean & push jerks (135/95lbs) for time.

Level III: As rx’d. Six minute cut-off.

Level II:  AMRAP in 6 minutes of clean and jerks. If your clean cleans are developing, power clean the weight, correct your set-up, and then front squat. For load, use your front squat 50% warm-up weight.

Level I: 6x5 muscle clean and press @ 50%

This is a time-delimited version of the "Righteous Grace" workout from the 2008 CrossFit games. Your goal is 30 reps. Despite the rapid pace, this is NOT going to be a flail-a-thon! Concentrate on hitting the various positions we drill: hang, extend, pockets, a solid 1/4 squat receiving position, then execute a full squat.

Have fun!