Saturday October 2nd – Diamond Hill CrossFit
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Saturday October 2nd

1
Oct

Saturday October 2nd

21.10.02

HEAVY PARTNER GRACE

INTENDED STIMULUS

1.) Finish the workout between 7:00-15:00
2.) Moderate to heavy loading.
3.) Perform singles for most of the repetitions.

ALL LEVELS

For Time:
60 Clean & Jerks
RX 155/105
(Choose a heavy to moderate load)

SKILL WORK

Accumulate With a Partner:
100 Bar-Facing Burpees
– Resting partner holds a plank.

STRETCHING

Athlete’s Choice

WHITE BOARD BRIEF

Target Time | 7:00-15:00
• Today’s workout is a heavier partner version of a classic CrossFit benchmark, Grace. If you have completed Grace
before, this can be helpful from a timing and loading standpoint. Expect to be a little slower today because you are using a weight that is heavier than regular Grace and sharing the work.
• The moderate to heavy loading today should require you to perform singles for most if not all of your reps today. However, this does not mean slowly with long breaks between reps. Consider performing anywhere from 3 to 6 reps per minute. If you are performing more than 6 reps a minute, the weight probably is not heavy enough.
• In the warm-up, we will work on the technique of the clean & jerk, discuss some strategies, and give plenty of time to build up to your starting weight.

 

 

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