Today’s WOD is modeled after the CrossFit Benchmark Girl WOD, “Grace”, which is 30 clean and jerks for time. If your break this down, it is 30 cleans and 30 jerks- a single clean followed by one jerk. Remember we have been programming one of these benchmarks each week for the past 6 weeks?!
Today, however, we have retooled this very short and fast WOD and instead, are aiming to go for maximum load, rather than as fast as possible. And instead of a clean, then a jerk… you will get in 3 cleans and immediately do 3 jerks, of the split variety. You rest as a 1-2 minutes, decide on the weight for the next weight (less, more, the same) and then go for another 6 reps- 3 power cleans then 3 split jerks. Ten times.
Check out these “compare to” dates and see what weight you used. April 15 2015, Feb 20 2015 (squat cleans), Nov 6th, 8th 2014, Sept 11th, 13th 2014. Today, use MORE weight on every single round!
You can find a (pirate) CrossFit box anywhere: Léon, Nicaragua. Foto: RichWednesday’s WOD at 7 and 9am, 4 and 6pm
Midday open training hour, 5pm run specialty class
10 rounds NOT for time of:
70/55kg+ power clean, 3 reps
70/55kg+ split jerk, 3 consecutive reps
Post number of sets done at heaviest load to chalkboard/journals.
