Mobile, AL CrossFit
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The Amazing Grace

June 26, 2019 / WOD

CrossFit Jacked – CrossFit

Weightlifting

Power Snatch (10 minutes to complete the following)

2 sets of 2 reps @ 70%

3 Singles @ 75%

Hang Snatch (10 minutes to complete the following)

2 sets of 2 reps @ 70% of 1RM Squat Snatch

3 Singles @ 75% of 1RM Squat Snatch

Metcon

Metcon (Time)

The Amazing Grace\

4 Rounds

2:00 On, 1:00 Off

100m Run

10 Wall Balls 20/14

Max Clean and Jerks 135/95

*The 4th and final interval is extended to 3:00 of “work” time.

50 Clean and Jerks is the task – work until completion or time capped.
This workout is 50 clean and jerks for time, where athletes must work inside the confines of 2:00 on, 1:00 off for three rounds, and then have a final 3:00 interval as round #4. And to start each round, we have a “buy-in”, of a 100m run and 10 wall balls. This will challenge our conditioning for the clean and jerk cycling.

Written out, it looks as follows:

Mins 1+2 – Buy-In of Run and WB, Max CJ in time remaining.

Min 3 – Rest

Mins 4+5 – Buy-In of Run and WB, Max CJ in time remaining.

Min 6 – Rest

Mins 7+8 – Buy-In of Run and WB, Max CJ in time remaining.

Min 9 – Rest

Mins 10+11+12 – Buy-In of Run and WB, Max CJ in time remaining.

For any clean and jerks remaining at the 12:00 time cap, add :01s to the total.

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