For time

• 30 clean and jerks

  • ♀ 95-lb barbell
  • ♂ 135-lb barbell

Stimulus and Strategy

Today, you'll tackle the classic CrossFit benchmark workout Grace, which should be a sprint! To get the most out of this workout, use a load that allows you to move well and cycle for 2-3 sets of 5 or more reps with very little rest between. The magic of this workout doesn't come from the volume of reps or the load, but how you push yourself to keep moving, hang on to the bar longer than you want, and immediately pick it back up when you don't want to. If you're scaling and can open with 20 unbroken reps, the load is likely too light. If you've done this workout before and have a score to beat that's within the 2- to 7-minute stimulus, go for it. If you have done this workout before and scaled, but think you can go heavier today, give it a shot. Even if you end up on the slower end of the intended time domain, that's OK for today.

Intermediate option

• For time
  • 30 clean and jerks
    • ♀ 65-lb barbell
    • ♂ 95-lb barbell

Beginner option

• For time
  • 30 clean and jerks
    • ♀ 45-lb barbell
    • ♂ 65-lb barbell