Friday Workout: C&J Complex, Grace

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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

STRENGTH

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

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

WOD

“Grace”

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

Compare to Here and Comp Class

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

  1. Complex: 100#
    Grace: 5:53 (95# felt really heavy today)

  2. Complex: 155#
    Grace: 2:55 rx

  3. Complex: 135#
    WOD: 4:19 @115#, 29 second PR from 4/2015

  4. 4:50 rx
    compared to 2:35 @ 55# – I don’t know. I call it an improvement.

  5. Complex: 105#
    Grace: 3:53 (75#)

  6. 135
    2:13rx (16 second pr!)

  7. complex to 125
    2:13 rx

  8. Complex: up to 105#
    WOD: 4:20 @ 85# (19 sec PR)

  9. petetroyan@gmail.com January 9, 2016 — 1:45 pm

    Complex: 135#
    WOD: 3:57 (95#)

  10. 4:13 @ 75#.
    First time ever doing Jackie. -looking forward to the next one.

    1. Complex @ 95#

    2. I mean Grace

  11. Complex: 110#
    Grace: 4:58

  12. Back squats up to 365×3. Grace – 1:40 rx. Complex afterwards up to 235

  13. 199 Complex, 1:48rx. 6 seconds off of PR

  14. Complex: 100 lbs
    Grace: 4:09 @ 85lbs

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