Tuesday 140729

grace_speal Grace_Vorbil

“Do you want to know who you are? Don’t ask. Act! Action will delineate and define you.”
-Thomas Jefferson

What other sport do you know that you can compete like the best in the world in your own Box..

Dynamic Warm-Up-Mobility
Prepare for…

Strength: Rack Pull.  Find 3 RM (Pull from base of the knee cap to lockout)
Use the spotting arms on racks, jerk boxes, plates et.  Get the height of the bar to the base of the knee cap and perform the movement to lockout.

WOD: “Double Grace”
For time:
60 Clean and  Jerks
Men           RX 135, Silver 115, Bronze  95 lbs

Women     RX 95, Silver 75, Bronze 55 lbs

Time Cap: 12 minutes

Cool down

Post loads used and rounds completed to comments.

Competitors or athletes wanting to improve your Fitness level
Do  Strength  and WOD  then: 

Rest recover 7 min then:

Skill: of:
6×3 Snatch Pulls from the deck* work full triple extension.


1K Row
50 Thrusters 45/33
30 Alternating KB Snatches  32/24kg
1K Row  

Bike for 5 minutes at 65-75% – 10 Minutes of Mobility

DE: Deadlift 12 x 2 @ 70% 1RM on :45s


5 Rounds for time of:
400m Run
15 – Overhead Squats (95/63)


Perform 20-45min of skill/drills prior to Endurance WOD
Swim Skills & Drills
Bike Skills & Drills
Run Skills & Drills
Row Skills & Drills

3+ Hours Before or After CFE Strength & Conditioning WOD

Swim (TUE): Repeat 750m, recover 3:1 until form/pace deteriorates




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