Grace WOD — 30 Clean and Jerks for Time
Grace is 30 clean and jerks for time at 135lb (61kg) for men and 95lb (43kg) for women. It is the simplest benchmark in CrossFit: one movement, one set number, for time. What makes Grace deceptively hard is that 135lb is a meaningful weight — not a max by any means for an intermediate athlete, but heavy enough that your strategy for how you break the 30 reps determines your time more than your raw strength does. Power-clean-and-push-jerk, or split jerk, or squat clean — all are legal. Most athletes go power.
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Coach-Written Guide
CrossFit Workout Plan — Stop Winging It and Start Progressing
Most CrossFit athletes do not follow a plan. They show up, do the WOD of the day, and call it training. For general fitness, that works fine. But if you have been doing CrossFit for more than a year and your lifts have stalled, your benchmark times have plateaued, or you feel like you are always tired without getting fitter — the problem is not your effort. It is the absence of a plan. This guide explains how to build a CrossFit workout plan that produces measurable results.
Read the full guide — 10 min readCommon Questions
What is the Grace WOD?
Grace is a CrossFit benchmark: 30 clean and jerks for time at 135lb (61kg) for men and 95lb (43kg) for women. Any style of clean and jerk is acceptable — power clean and push jerk, squat clean and split jerk, or any combination. Most athletes use power clean to push jerk for speed. Grace is one of the CrossFit "girls" and directly tests barbell cycling speed under load.
What is a good Grace time?
Beginner: 5–8 minutes. Intermediate: 3–5 minutes. Advanced: 2–3 minutes. Elite: under 2 minutes. The world-class benchmark is sub-90 seconds. Sub-3 minutes at prescribed weight is a significant milestone for most CrossFit athletes — it requires both solid technique and the ability to cycle the barbell efficiently when fatigued.
How should I break up Grace?
The most common intermediate approach is touch-and-go singles with a short pause between reps, maintaining a consistent pace. Unbroken sets for the full 30 is possible but uncommon outside elite athletes. A practical strategy for sub-5 minute Grace: sets of 10-10-10 with 10–15 seconds rest between sets, moving at a controlled but consistent pace. The worst strategy is fast singles with long pauses — the rest time costs more than the efficiency gains.
Can I scale Grace?
Yes. Scale the weight to what you can cycle for 30 reps with consistent mechanics — a load where the 30th rep looks like the 5th rep. For most athletes working toward Rx Grace, 95lb men / 65lb women is a good starting scale that preserves the bar cycling stimulus without the technical breakdown that comes with loads close to your max clean.
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