22 December 2019 | by CrossFit Amsterdam


Benchmark: 23 December 2019

20 minutes to establish your 3 Rep MAX of:
Front Squat

note: Doesn't have to be touch and go.


30 Clean and Jerks for time 60/40 kg

Power Cleans or full Cleans are acceptable. Athlete may re-set after the Clean or catch the Bar in the rack position for the Clean and push straight into the Jerk without pausing. However Snatches are not allowed.

Times for “Grace”
– Beginner: 6-7 minutes
– Intermediate: 4-5 minutes
– Advanced: 3-4 minutes
– Elite: <4 minutes

“Grace” is one of the fastest CrossFit Benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.

Intermediate Option
30 clean and jerks for time (Men: 115 lb / Women: 75 lb)

Beginner Option
30 clean and jerks for time (Men: 75 lb / Women: 55 lb)

Movement Intro: The CleanThe Jerk