Friday Workout: C&J Complex, Grace

Benchmark Month!  For the month of January, we will be doing 2 benchmark WODs each week on Monday and Friday. In 4-6 months, we will repeat those benchmark WODs to have another measure of your progress.  Make sure you record your scores and post to the comments! It’s as simple as recording your time and any scaling options that you used during the workout.  We are all here to get better!  Happy New Year everyone!

Also, looking ahead, we will be incorporating some gymnastics skill work into classes twice a week or as optional skill work on your own. And be on the lookout for a more technical gymnastics class starting up later in the month (1x/week)!  Thanks!

Friday WOD


In 10 Minutes, build to a heavy weight in the following complex:

  • Power Clean + Squat Clean + Front Squat + Push Jerk



  • 30 Clean and Jerks at 135/95# for time

Compare to Here and Comp Class

22 Comments on “Friday Workout: C&J Complex, Grace

  1. 4:13 @ 75#.
    First time ever doing Jackie. -looking forward to the next one.

  2. Pingback: Memorial Day “Murph” Info | Friday WOD | CrossFit Charlottesville

  3. Pingback: Wednesday Workout: PC+PJ, Grace | CrossFit Charlottesville

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