Snatch Squat and Grace

Workout 20 September 2010:

Snatch Balance 3-3-3-3-3

Back Squat 5-5-5

"Grace"
85lb Clean and Jerk, 30 reps

Results:
Snatch Balance: 65-85-95-105-115lbs
Back Squat: 225-225-225lbs
Grace: 4'59

Previous best:
Snatch Balance: none
Back Squat: 225-235-235lbs (17 Feb 10)
Grace: 12'58 (105lbs, 21 Feb 08)

Today's monster workout was done at CrossFit Confluence. This is the first time I've done a snatch balance, so I started light and worked up to a more difficult weight. All of the snatch balances went well, though I still have room to drop under the bar faster. Practice will improve my confidence with this lift and allow me to add more weight.

I didn't go for any record breaking with the squats given all the other work today. I stuck to a weight I did recently and knew I could manage.

Finally, the crown on today's workout was "Grace." I've done Grace in the past with weights ranging from 90-117lbs (a true Grace is 135lbs) with times of 12-14 minutes. I went light today with the goal of going as fast as possible, though I refuse to shorten the movement and did full squat cleans and split jerks. I actually finished in 4'44, but penalized myself 15 seconds for not fully standing up with the weight on a few of the lifts. Three years ago when I did this workout with 90lbs, I finished in 12'48, so today shows massive improvement.