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10 Power Boosting Clean WODs for Daring Athletes

Time to build explosive power, skill and strength.

Clean WODs 3 – Grace

For Time

  • 30 Clean-and-Jerks (135/95 lb)

How do you perform the “Grace” workout?

Complete 30 Clean-and-Jerks for time. Power Cleans or Full Cleans are acceptable. You may re-set after the Clean, or catch the Bar in the rack position for the Clean and push straight into the Jerk without pausing.

Push Jerks or Split Jerks are acceptable. Snatches are not allowed.

Clean WODs – How do you score the “Grace” workout?

Score is the time it takes you to complete all 30 reps.

Clean WODs – What is a good score for the “Grace” workout?

– Beginner: 6-7 minutes

– Intermediate: 4-5 minutes

– Advanced: 3-4 minutes

– Elite: <2 minutes

What are the tips and strategy to use for the “Grace” workout?

Elite athletes complete “Grace” in one big set of 30 reps. If that’s not possible for you yet, decide before the workout starts how you’ll break up the reps.

For example, 6 sets of 5, a cascading/descending rep scheme like 12-8-6-4, or even 30 singles with little or no rest between each. Stick to the game plan–even when it starts to hurt.

Clean WODs – What is the intended stimulus of the “Grace” workout?

“Grace” should feel light.

You should be able to move through the reps quickly without taking long rests. This WOD should leave you breathless and sweating–like you just ran a really fast mile.

How do you scale the “Grace” workout?

“Grace” is one of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes.

Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.

Intermediate Option

30 Clean-and-Jerks for Time (115/75 lb)

Beginner Option

30 Clean-and-Jerks for Time (75/55 lb)

Clean WODs 4 – Grettel

10 Rounds for Time

  • 3 Clean-and-Jerks (135/95 lb)
  • 3 Bar Over Burpees

With a running clock, as fast as possible complete the prescribed work in the order written for 10 rounds.

Score is the time on the clock when the last round of the Bar Over Burpee is completed.

Scaling Options

Clean WODs – Intermediate

10 Rounds for Time

  • 3 Clean-and-Jerks (105/75 lb)
  • 3 Bar Over Burpees

Clean WODs – Beginner

7 Rounds for Time

  • 3 Clean-and-Jerks (65/45 lb)
  • 3 Bar Over Burpees

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