Benchmark training
Thirty clean and jerks for time at 135/95 lb. Simple, brutal, and a true test of your Olympic lifting under fatigue.
The prescription
Start with what the workout asks for, then select the version that lets you maintain good reps and the intended effort.
Men · Rx
135 lb
Women · Rx
95 lb
Time cap
10:00 (elite athletes finish in 1-3 minutes)
Workout format
for time
Workout context
Grace is another classic CrossFit Girl WOD from the early 2000s. It's a pure test of Olympic lifting capacity under fatigue. The weight (135/95 lb) is deliberately chosen to be challenging but doable for most athletes—light enough to move fast, heavy enough to break you down. Elite athletes finish Grace in under 90 seconds.
Progression path
The goal is not to force the same version of the WOD on every athlete. It is to keep useful training exposure while you build toward better benchmark performances.
beginner
Learn the movement standard, choose an honest starting point, and keep the work repeatable.
Focus on proper clean and jerk technique. Scale the weight so you can complete sets of 3-5 reps without technique breakdown.
PacingBreak into sets of 3-5 reps: 5-5-5-5-5-5 or 3s across
MovementUse a full clean (not a muscle clean)—save energy
ScalingWeight: 95/65 lb, 75/55 lb, or 65/45 lb
Coach noteThis should feel hard but doable—if every rep is a grind, scale down
intermediate
Preserve the intended effort while building capacity, consistency, and better pacing.
Aim for sets of 5-10 reps. The goal is to keep moving with minimal rest while maintaining clean technique.
PacingStart conservative: 10-8-7-5 or 6-6-6-6-6
MovementSmooth, rhythmic clean pulls—no wasted energy
ScalingUse Rx weight (135/95 lb) if you can clean and jerk it for 10+ reps fresh
Coach noteThe first 10 reps should feel easy—don't sprint out of the gate
advanced
Use a sharper execution plan once the movement quality and capacity are already in place.
Grace should be fast and aggressive. Elite athletes go unbroken or break minimally. Your goal is big sets with minimal rest.
PacingTarget: Unbroken if possible, or 15-15, 20-10, or 10-10-10
MovementFast, powerful clean pulls—use the stretch reflex
ScalingRx weight (135/95 lb) is non-negotiable at this level
Coach noteWarm up thoroughly—hit 10 touch-and-go clean and jerks
Scaling is skill building
A quality scale can keep you moving, reinforce useful positions, and build the physical and technical base you need for a future full-Rx attempt.
Execution notes
Grace is a test of your clean and jerk under extreme fatigue
If you can't clean and jerk 135/95 for 10 reps fresh, scale the weight
Grip strength is the limiting factor—train it
Practice touch-and-go clean and jerks to build efficiency
Video your reps to check for standards (full clean, full lockout)
Expect extreme shoulder and upper back fatigue
Wrist mobility is key—stretch before and after
Recommended gear
Keep building
Build the right base first. Your time becomes more meaningful when the movement and plan hold up.