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THE WOLF DEN

121719

12/17/2019

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"DO IT FOR THE GIRLS"
Day 2


TUESDAY


Warm Up:
-PVC Stretch
-Leg Stretch
-2 Rounds w/ Empty Bar
  • 8 Power Cleans
  • 8 Strict Shoulder Press
  • 8 Push Jerks



WOD#1:

"GRACE"
For Time- ***Try to keep under 10 mins***

RX:
  • 30 Clean and Jerks (135/95)

​
Scaled- Intermediate (115/75)
Scaled-Beginner ( 75/55)




​Power cleans or full cleans are acceptable. Athlete may re-set after the clean or catch the bar in the rack position for the clean and push straight into the jerk without pausing. However snatches are not allowed.
“Grace” is one of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.


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    Matt Hernandez:
    (CrossFit Level 1-Trainer)

    Weekly Blog post containing warm ups, workouts and cool downs that I do daily to stay active and stay in shape. These workouts are intended for anyone who seeks to get fit whether you are a beginner or advanced gym goer, men or women, young or old, it doesn't matter how you put the work in, just put the work in.

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