FOR TIME: 30 clean-and-jerks (135/95lb)
What is the Grace WOD?
The Grace WOD is one of the original Crossfit Girl WODs, where athletes have to complete 30 clean-and-jerks for time. Also known as ‘Amazing Grace’, Grace is a Crossfit benchmark WOD used to assess an athlete’s progress over time.
Olympic lifts – snatch, clean and jerk – are considered the most difficult Crossfit movements, so it’s important to spend time mastering the technical elements. The Grace WOD is designed to be a sprint, however the speed needs to be matched with coordination, strength, power and flexibility to maintain consistent form throughout.
Power cleans or full cleans are allowed. To get the quickest time possible the ideal movement is for the athlete to catch the bar in the front rack position after the clean and then push straight into the jerk, however athletes may re-set after the clean if necessary. Elite athletes can complete the Grace WOD in about one minute.
Tips for the Grace WOD
- Spend time mastering the clean and jerk. Good technique will help with speed.
- Avoid going to failure. Break up the reps as required.
- Don’t be afraid to scale down the weight. Focus on speed and technique and increase weight over time.