Skill

20 rounds of

10 seconds on 50 seconds off
Air assault for calories

Our skill work today is another round in our “intensity” progression.  You’ll have 20 attempts at 10 seconds to work on the air assault bike.  The intent of this skill work is to practice moving faster than you might normally when you see the bike in a typical workout.   You have a very large work to rest ratio so go hard enough that you need to utilize all of those 50 seconds of rest. Partner up with folks you can agree with on a height setting for the seat and use the clock to share the bike for all 20 rounds.

WOD

“Grace”

for time

30 Clean & Jerks 135/95 lb

Workout notes

“Grace” is a well known classic benchmark CrossFit workout.  In this workout we will be performing 30 repetitions of the clean and jerk.  Scale this movement by load.  Use a weight with which you can consistently perform the lift with good mechanics.  Plan on fast singles or small sets of 5 or less. For most people that will mean selecting a weight that is in the 60% or less range of your max.