Saturday, October 15th

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——————————————————– Luke Fetch, Cascade Classic 2016—————————–

Dan Bailey Does “Grace” in 1:01- CrossFit

8-Year-Old Does “Grace” -YouTube

Performance is in red, Competition is in blue, Links are in green

A) On the minute, for 15 minutes (5 sets each)
Minute 1: 7 Dips
Minute 2: 7 Toes To Bar
Minute 3: 14 Russian Swings

B) “Grace”

For Time
30 Clean and Jerks 135/95

*7 minute time cap

The Cleans for this benchmark should be power and the Jerks are shoulder-to-overhead anyhow. Be sure to come to complete knee and hip extension with the bar held overhead at the top of each rep. If you can do the Rx’d loads, then go for it. Choose a weight when scaling that allows you to get through the 30 reps fast. You can cycle or you can do singles but the weight should be on the light side for you.

A) Every 90 seconds, until max:
20 Double Unders + 1 Clean and Jerk
Load from 125/85 and add l0 lbs each set 

(Choose a starting weight and loading scheme so you get at least 8 sets. Scale Double Unders as needed. Squat Clean or Power Clean, Push Jerk or Split Jerk) 

B) “Grace”
For Time
30 Clean and Jerks 135/95

*7 minute time cap

The Cleans for this benchmark should be power and the Jerks are shoulder-to-overhead anyhow. Be sure to come to complete knee and hip extension with the bar held overhead at the top of each rep. If you can do the Rx’d loads, then go for it. Choose a weight when scaling that allows you to get through the 30 reps fast. You can cycle or you can do singles but the weight should be on the light side for you.

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