Today's Femme Fatale is Grace! Grace was first introduced to the CrossFit community on June 24, 2004. The original instructions are:
"Clean and Jerk 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments."
Obviously, scaling this workout is encouraged and to some degree, expected. There are two popular methods for completing Grace. One method, as demonstrated by Miranda Oldroyd in today's technique video, is to do as many unbroken reps as possible, then switch to singles. Miranda does Grace in 2:01. Not a bad strategy!
Bob Harper demonstrates the second method in this video. He does Grace with fast singles. He drops the bar and picks it up quickly for every rep, his time is 3:51, and a big PR for him. Which strategy will you choose today? Be warned: Bob's video has quite a few F-bombs.
We last did Grace at True Spirit CrossFit & Yoga on September, 10, 2014.
30 Clean and jerks 135/95#
For some folks, scaling UP is an option. Think you can beat Yuri Hanson's 185# Grace? How about Rich Froning's 225# Grace?
Remember, there's a special 1pm yoga class tomorrow with Regena. Hope you can make it!
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Knuckle Buster OCR - July 16
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