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General Fitness 04.17.15


General Fitness 04.17.15

Prep Work
500M Row
3 Rds of
5 Power Cleans
5 Front squat
5 Push jerk
Personal mobility 5min

30 Clean and jerks 135/95
For time

ACC Work
3X30 Bird dog hold R/L
3X30 Plank hold

Cool Down:


Post Results


12 Responses

  1. Dirk b

    Good morning grace it’s been a few years… 2:10 @135
    After some recovery I did two sets of 10 at 135.
    6 bird digs 30sec each
    3 plank holds 30sec

    Then watch’d comps do grace’s ugly sister.

  2. Jim

    Well this sucked for me this morning. Did Grace in 6:30 with 135#, 1 minute and 3 seconds slower than the last time. Tells me I haven’t done enough upper body stuff in a while. Also didn’t use a belt this time, not sure if that has an effect or not?

  3. HeatherD

    Oh man that wasn’t my greatest. I did 85 lb in just over 8 mins (?) but was starfishing and all kinds of crazy ugly stuff. Why I didn’t just squat clean I don’t know. Anyway I have a lot of technique work ahead of me this year.

  4. Vanessa Esquivel

    Grace – 4:38 w/ 75#. I last did Grace in July of last year and I used 65# and did it in 6:56. And I felt like I had a lot of gas left in the tank this time around 🙂

  5. Teressa

    Used 85lbs for Grace and finished in 4:14… I’m not sure why I didn’t just use 95lbs. Did about 12 reps at 95 after the WOD and felt pretty solid at that weight.

  6. Riley

    Grace: 125lbs in 5:40 im bummed in hind sight I should have just added the extra ten pounds. That’s a tough one! Thanks cft team!

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