January 14, 2015

STRENGTH: In 15 minutes, work to build a 3 RM deadlift (touch and go)

WOD: With a partner, complete 8 rounds total, alternating exercises with 1 person working at a time

A) 40 x double unders 

B) 20 x kettle bell swings 

A) 10 x medball squat cleans 

B) 5 x HSPU 

A) 150 m run

OLYWOD

A) “Grace”

30 x clean and jerks for time

B) For time,

400 m run 

30 x front squats 

20 x dips 

10 x box jump overs

 

Grace is a workout in CrossFit in which you do thirty clean and jerks for time. Men are programmed to do clean and jerks at 135 lbs, while women have to clean and jerk 95 lbs.

What’s an average time for Grace? A collection of 5,376 CrossFit Open athletes times were accumulated and of the 5,376 athletes, 530 men self-reported their best Grace time, and 184 women reported their best Grace time.

For men, the mean Grace time was 3:23, with a standard deviation of 1:34. This means in a normal distribution, we’d expect 68% of CrossFit Open men to fall within the range of 1:49-4:57.

For women, the mean Grace time was 3:56, with a standard deviation of 1:38. This means in a normal distribution, we’d expect 68% of CrossFit Open women to fall within the range of 2:18-5:34.

Information courtesy of: http://www.cebul.la/whats-a-good-grace-crossfit-time/#sthash.dRUx8rqR.dpuf