Girl WOD
Grace
Barbell
Target Time
Sub-2 min (Elite), Under 4 min (Competitive), Under 7 min (Recreational)
WOD Description
Complete 30 Clean & Jerks as fast as possible.
30 Clean & Jerk (60kg/43kg) for time
Key Movements
Scaling Options
• Recommended weight: 45kg → 30kg → 20kg
• Power Clean + Push Jerk can be substituted
• Break sets: 5×6 or 6×5 is recommended
About Grace
Girl WODs are CrossFit's classic named benchmark workouts. The workout never changes, so repeating it every few months is a clean way to measure whether your fitness is improving.
Pacing strategy
For a For Time workout, break big sets early and on purpose with short rests instead of failing mid-set. Keep transitions between movements quick and go unbroken only on the movements you are strongest at.
#Clean & Jerk#Barbell#Power