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Friday

240329

Workout of the Day

97

Grace

30 clean and jerks for time

OR

Isabel

30 snatches for time

♀ 95 lb
♂ 135 lb

Post your workout choice, time, and load to comments.

Compare to 230207.

Scaling:
Grace was first posted on CrossFit.com on June 24, 2004, and Isabel on Nov. 11, 2004. They are two of the fastest CrossFit benchmark workouts — top athletes can complete either of these workouts unbroken and in less than 1:30. Reduce the load as needed so you can perform multiple reps unbroken and complete the workout in less than 10 minutes. Athletes who are less familiar with Olympic lifting should take time to drill the mechanics and drastically reduce the load.

Intermediate option:
30 clean and jerks for time
OR
30 snatches for time

♀ 75 lb
♂ 115 lb

Beginner option:
30 clean and jerks for time
OR
30 snatches for time

♀ 55 lb
♂ 75 lb

Resources:
The Clean and Jerk
The Power Snatch
Graciano Rubio Does 225-lb Grace
Kelly Friel Takes on 145-lb Isabel

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Nicolás Glenny at CrossFit Coraje in Madrid, Spain.

Comments on 240329

97 Comments

Comment thread URL copied!
Clint Michael
February 13th, 2025 at 12:29 pm
Commented on: 240329

4:51

Grace

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Rohan Bhatia
August 14th, 2024 at 3:26 pm
Commented on: 240329

Isabel

25 kg


Time: 5:13

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Jeremy Garcia
June 4th, 2024 at 7:20 pm
Commented on: 240329

M/33/5'7"/218lbs


Isabel ~ (5:15)

30 Snatches 115lbs (6,6,6,4,3,5)


Did this one in sets of (1:15), then pushed on set 4. Did not think I would be around 5:00 as I think my Grace score is around 5, but I'll have to check.


Kind of tweaked my left wrist early on and was pressing out my elbow lock. Probs need to go wider.

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Eric Laroche
April 22nd, 2024 at 3:26 pm
Commented on: 240329

Rx 6:15

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Park Hyunwook
April 17th, 2024 at 7:20 am
Commented on: 240329

M/51/190


Iqbal


105#


5:47

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Braxton Glass
April 8th, 2024 at 11:12 pm
Commented on: 240329

60 yo w m 5’5” 135lbs


Grace

30 clean and jerks for time


65lbs.


4:09

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Matthew Moran
April 6th, 2024 at 1:41 pm
Commented on: 240329

Isabel

5:51 rx

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Anton Hedström
April 5th, 2024 at 2:18 pm
Commented on: 240329

Isabel

60kg 30 rep

6:42

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Ralph Keeley
April 5th, 2024 at 12:40 am
Commented on: 240329

M/38/6’/172#


”Isabel”

4:25 Rx


8/2021 4:13

8/2020 4:24


Deo gratias

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Matt Huston
April 2nd, 2024 at 4:48 am
Commented on: 240329

m62 5'11" 182#


WOD Monday 4.1.24 @ globo


warmup: nautical beginner scale of 240327 Helen:


3 rounds for time of:

Run 200 meters (sub'd: 250m row)

15 kettlebell swings @ 35#

9 jumping pull-ups


~ 10:30


phone timer bonked first round, and had to wander a bit to find open pullup bar, so ~ 3:40; r2 3:21, r3 3:26


~ 5 mins rest, then 240329's Grace, beginner-ish: 30 PC&J for time @ 65#


3:54


160 HR @ end


~ 5 mins rest, then 2 x 80# kb 35m walk.

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Wiremu Kingi
April 1st, 2024 at 8:14 pm
Commented on: 240329

4:45


50kg

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Christy Carr
April 1st, 2024 at 3:55 pm
Commented on: 240329

85# 4:55

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Christy Carr
April 1st, 2024 at 3:56 pm

Grace

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Ki deok Park
April 1st, 2024 at 10:39 am
Commented on: 240329

Rxd Isabel

5:58

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Saurabh Arora
April 1st, 2024 at 10:16 am
Commented on: 240329

Did both with 5min rest in between.

Isabel - 4min 54sec - 53kg Scaled

Grace - 4min 45sec - 53kg Scaled

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Jayanth Velivela
April 1st, 2024 at 4:40 am
Commented on: 240329

JV: 4:50 (Isabel 30 snatches 75lbs sets of 10)

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Peter Mills
April 1st, 2024 at 3:52 am
Commented on: 240329

48 male 5’10 292lbs cross fitting x 14 years level 1.


grace rx 21 unbroken then sets of 2 than 1 (quickly lol) 2:12.

15 min rest


Isabel rx 17 unbroken then touch go's a couple then singles 3:19

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jean vergnaud
March 31st, 2024 at 4:28 pm
Commented on: 240329

Isabel

first time Rx


5:06

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Scott Wiedmeyer
March 30th, 2024 at 11:53 pm
Commented on: 240329

37 / M / 5'9" / 140lbs


Isabel, modified to

25lb dumbbells power snatches x30


5:09


Wanted to play around with two dumbbells today, but it was hard to keep good form like that.

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Trevor Gomes
March 30th, 2024 at 11:28 pm
Commented on: 240329

Isabel

5:08 rx

m/38/5’10”/195

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Mike Munsee
March 30th, 2024 at 11:23 pm
Commented on: 240329

M 53/195/6’

Grace 3:55 rx. First 10 reps unbroken. Try for 11 next time.

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Lincoln Kerger
March 30th, 2024 at 10:01 pm
Commented on: 240329

Did both on 240330, results there.


Compare to 230207: Grace at 115# (PC&PJ), 4:39; Isabel at 75# (PS), 2:52.

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Thomas Streck
March 30th, 2024 at 7:34 pm
Commented on: 240329

Isabel

RX

65 lbs

1:52

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Dave Schroetter
March 30th, 2024 at 3:50 pm
Commented on: 240329

M- 53/ 5'7 / 210 

Intermediate athlete 

Scaled-115#

5:52

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Tassio De Souza
March 30th, 2024 at 1:33 am
Commented on: 240329

Grace - 5:28

RX'd

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Jeremiah Smith
March 30th, 2024 at 12:48 am
Commented on: 240329

Grace

50# DB’s

4:45

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Matt Morgan
March 30th, 2024 at 12:14 am
Commented on: 240329

Grace @ 4:39

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Lucas Piedra
March 30th, 2024 at 12:13 am
Commented on: 240329

RX - 07:53


Did it 3 minutes after Helen, I think It could be less of if I Had done it and just it.


But O am happy so try the time, 135 lbs still looks heavy for me.

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Peter Parsons
March 29th, 2024 at 11:55 pm
Commented on: 240329

Isabel

scaled @115#

3:21 pr

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Lincoln Kerger
March 30th, 2024 at 12:14 am

Congrats on the PR!

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Isaiah Jackson
March 29th, 2024 at 11:34 pm
Commented on: 240329

Grace Rx


1:46 PR

Previous PR (1:56 08-18-22)


M/34/175

23,24 Quarterfinalist

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Lincoln Kerger
March 30th, 2024 at 12:15 am

Wicked fast and awesome! Congrats on the PR!

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Anthony White
March 29th, 2024 at 11:14 pm
Commented on: 240329

M 41 244# 5’9”

Rx 3:43

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Lincoln Kerger
March 30th, 2024 at 12:15 am

Well done!

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Chris Jordan
March 29th, 2024 at 11:10 pm
Commented on: 240329

Grace Rx’d


2:37 (Previous PR 3:01, 230807)

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Lincoln Kerger
March 30th, 2024 at 12:16 am

Great job and congrats!

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Tammy Marshall
March 29th, 2024 at 9:29 pm
Commented on: 240329

Grace scaled 65# 2:00 obviously should have went heavier lol

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Christopher Maggitti
March 29th, 2024 at 9:24 pm
Commented on: 240329

Opted for Grace. Went for quality, not time. (I really enjoy CrossFit, but don’t believe lifts such as this should be done as fast as possible; regardless of how good one’s technique is). Did full squat cleans, and time was 10:10.

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Mike Andridge
March 29th, 2024 at 7:49 pm
Commented on: 240329

Grace @ 115#

4:48

rest 5 min

Isabel @ 65#

2:31

m/54/175

apparently I'm having a bit too much fun on spring break:)

compare to w/same scale

Grace-4:13

Isabel-2:04

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Lincoln Kerger
March 30th, 2024 at 12:16 am

Great stuff Mike!

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Casey Brandon
March 29th, 2024 at 7:33 pm
Commented on: 240329

30 Clean & Jerk

6:32

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Jesse Montagnino
March 29th, 2024 at 7:09 pm
Commented on: 240329

7:23

Rx

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Luke Wootten
March 29th, 2024 at 6:21 pm
Commented on: 240329

M/32/5'11"/167#

Grace RX 3:03

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Lincoln Kerger
March 30th, 2024 at 12:16 am

Great job!

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Bjorn Lagerlof
March 29th, 2024 at 6:11 pm
Commented on: 240329

3:53 Rx

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Bjorn Lagerlof
March 29th, 2024 at 6:14 pm

Time was for Grace.


M/42/215

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Mark Yates
March 29th, 2024 at 6:08 pm
Commented on: 240329

3:40

30 hang clean and jerk, 95#.

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Jon Wilson
March 29th, 2024 at 5:41 pm
Commented on: 240329

Grace

4:11

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Alexander Camacho
March 29th, 2024 at 5:13 pm
Commented on: 240329

Athlete 1

63” 170lb


Scaled


Grace

For Time:

30 C&J at 95lb


Score:

7:20

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Dan Jansen
March 29th, 2024 at 4:39 pm
Commented on: 240329

Scaled to 95 lbs Isabel

4:45

m/42/170 lbs

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Michael Arko
March 29th, 2024 at 4:16 pm
Commented on: 240329

BOTH @ 75lbs

8:04


Couldn't decide! Went back-to-back & lite, ~20s break between last C&J and 1st snatch.

Finished C&J at 3:53, so virtually equal time on both halves.

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Lincoln Kerger
March 29th, 2024 at 4:36 pm

Nice work!

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Matt Mallet
March 29th, 2024 at 4:03 pm
Commented on: 240329

Grace, beginner option, 5-10 minutes after Fran. Completed the 30 reps less than 10 seconds over the 10 minute time cap.

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Sara Laik
March 29th, 2024 at 3:56 pm
Commented on: 240329

Scaled

Clean and jerk 7:30 45 lbs

First time doing this movement with that many reps in quite a while. Wanted to make sure form was good. Will go a little heavier next time.

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Coastie Nick
March 29th, 2024 at 3:56 pm
Commented on: 240329

Rx’d Grace (with squat clean and jerks):


7:27


I realized I never did (or at least recorded) Grace using squat C&J (usually use power C&J). Felt good.

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Lincoln Kerger
March 29th, 2024 at 4:38 pm

Good job bro! Doing SC vice PC definitely adds some time and adds to the stimulus. Did you do split or push for the jerks?

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Coastie Nick
March 30th, 2024 at 1:57 pm

Thanks, Lincoln. They were push jerks.

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Lincoln Kerger
April 2nd, 2024 at 12:09 am

Nice. I prefer split over push, but I can’t deny that push jerks can be cycled much faster than split.

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Antonio Morlandez
March 29th, 2024 at 3:33 pm
Commented on: 240329

M/58yrs/83kg/178cm


Grace @ 44kg = 4:28

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Luis Oliveira
March 29th, 2024 at 3:17 pm
Commented on: 240329

50 alternating snatches @ 50 lbs DB

2:04


30 CJ @ 50 lbs DBs

3:29

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Sam K
March 29th, 2024 at 3:15 pm
Commented on: 240329

Isabel

240329-Rx 2:36

230207-Rx 2:19

210816-Rx 2:51

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Lincoln Kerger
March 29th, 2024 at 4:43 pm

Great job!

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Stacey Thompkins
March 29th, 2024 at 3:09 pm
Commented on: 240329

M/49/6'2"/185#


Scaled/modified to 44# DxKB C&J's went unbroken...2:02


*will increase weight next time

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Jonathan Elmore
March 29th, 2024 at 3:06 pm
Commented on: 240329

Grace

Rx 9:42

I think clean and jerk is my least favorite thing in CF.


Not an excuse, but my joints (wrist annd elbows) and body were hurting today. I felt better towards the end. Maybe I should have warmed up more.

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Coastie Nick
March 29th, 2024 at 4:00 pm

Man, I’ll C+J over snatch any day. I feel ya on the wrist pain though. Good work.

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Horst Kuhnke
March 29th, 2024 at 2:43 pm
Commented on: 240329

Men, 37, 83kg, 169cm


Grace


50kg


Time 6:11

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Amedeo Alessio Cerea
March 29th, 2024 at 2:15 pm
Commented on: 240329

Isabel @40Kg

4:02

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Eric Doucet
March 29th, 2024 at 1:44 pm
Commented on: 240329

I did it in 2:58 mins but scaled it to #95

#135 would be to heavy for me to meet

the stimulant

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Favo K
March 29th, 2024 at 1:43 pm
Commented on: 240329

Grace: 55#

6:32

F:57-59

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Dillon Bramblitt
March 29th, 2024 at 1:42 pm
Commented on: 240329
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Dillon Bramblitt
March 29th, 2024 at 1:41 pm
Commented on: 240329

Axle Bar Grace (135)= 4:00-05


https://youtu.be/qd1e_ZtG-eg?si=eb4E1FTUlJp_QSF0

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Charles Meyers
March 29th, 2024 at 1:38 pm
Commented on: 240329

Grace

30 clean and jerks for time

7:13 @65 lbs

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Michał Saiyan Smuszkiewicz
March 29th, 2024 at 1:09 pm
Commented on: 240329

M / 31 y / 96 kg

Grece RX: 3:21 m

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Lincoln Kerger
March 29th, 2024 at 4:42 pm

Very well done!

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Michał Saiyan Smuszkiewicz
March 29th, 2024 at 8:16 pm

Thanks 🙂

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P. Brandon Pogue
March 29th, 2024 at 12:32 pm
Commented on: 240329

2:24 as Rxd


45 yrs old

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Lincoln Kerger
March 29th, 2024 at 4:42 pm

Awesome!

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Austin Fox
March 29th, 2024 at 12:30 pm
Commented on: 240329

Grace

50lb DBs

2:23

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Lincoln Kerger
March 29th, 2024 at 4:41 pm

Great job!

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Lincoln Kerger
March 29th, 2024 at 12:29 pm
Commented on: 240329

Did our Friday Bulletproof workout instead, Grace and/or Isabel tomorrow.


Four 3 min Rounds

200m run w/ MedBall (14#)

Max reps WBS (10’)

1 min rest btwn rds

35-35-31-35 = 136 reps


3 min rest, then


15 min AMRAP

1 DL (225#)

200m run

2 DL

200m run

3DL

200m run

Etc.

Completed 10 DL set = 55 reps


I had it in mind to do either Grace or Isabel after this, but by the end my legs were like "no way dude, that needs to be a tomorrow thing".

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Coastie Nick
March 29th, 2024 at 3:57 pm

My legs ache just reading that. Good job, bro.

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Lincoln Kerger
March 30th, 2024 at 2:53 am

Thanks bro!

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Lee Robinson
March 29th, 2024 at 12:15 pm
Commented on: 240329

Grace scaled to 40Kg as last time.


1:37


12 seconds quicker than last time.

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Lincoln Kerger
March 29th, 2024 at 12:30 pm

That is crazy fast, awesome!

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Jesse White
March 29th, 2024 at 11:47 am
Commented on: 240329

Grace Rx 6:22 PR

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Igino Corradi
March 29th, 2024 at 11:20 am
Commented on: 240329

3 mins clean and jerk - rx - forza Italia

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Lincoln Kerger
March 29th, 2024 at 12:30 pm

Well done!

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Marco Rossi
March 29th, 2024 at 11:02 am
Commented on: 240329

8:27 Rx (62kg)..🙃

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James Gentile
March 29th, 2024 at 10:28 am
Commented on: 240329

Birthday workout. grace. Rxd


2:56 (pr)


no data from prior attempts but I recall being around 3:30 ish.


This was one of the first CrossFit workouts i did (DT and Randy as well) in 2020 when i bought myself some bumper plates and a barbell during Covid and needed some new workout routines. 4 years later I'm still here!


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James Gentile
March 29th, 2024 at 11:15 am

Followed it with Isabel, first time doing that one!


9:04

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Lincoln Kerger
March 29th, 2024 at 12:29 pm

Great job and congrats on the PR!

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Coastie Nick
March 29th, 2024 at 3:56 pm

Fantastic!

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Lincoln Kerger
March 29th, 2024 at 4:40 pm

Happy B-day too! Great way to celebrate!

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虞 若雨
March 29th, 2024 at 6:20 am
Commented on: 240329

30次挺举 11:16:95 115 lb

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Vito Zolota
March 29th, 2024 at 5:51 am
Commented on: 240329

M/50-54 👨🏻‍🦳

30 clean and jerks for time

Rx’d 16:36

I loved U Grace but U killed me…

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Steven Thunander
March 29th, 2024 at 1:35 am
Commented on: 240329

Globo scale: If you are using iron plates today use a weight that you can touch and go for at least 8 reps fresh. If needed use something to elevate the plates or do low hang cleans/snatches. Dumbbells sub 35/50lb dumbbells for clean and jerks, 30 reps, or 50 alternating dumbbell power snatches with an individual dumbbell of the same weight.

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YooSik Kim
March 29th, 2024 at 12:33 am
Commented on: 240329

연달아 소녀구나

이번 쿼터에 왠지 벤치마크가 나올듯 예상한다.

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