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Workout Description

For Time: 30 Clean & Jerks (185/115 lb)

Why This Workout Is Hard

A heavier variation of the benchmark 'Grace,' testing barbell cycling capacity with 30 clean and jerks at 185/115 lb.

Benchmark Times for Regionals 14.6

  • Elite: <9:01
  • Advanced: 9:01-7:31
  • Intermediate: 7:31-6:01
  • Beginner: >6:01

Training Focus

This workout develops the following fitness attributes:

  • Power (9/10): This WOD is a classic test of Olympic lifting power-endurance. Each clean and each jerk is an explosive, full-body effort. The goal is maximal power output sustained over 30 reps with a heavy load.
  • Strength (8/10): The 185/115 lb load is heavy for 30 reps of C&J. Absolute strength is a significant factor in the ability to cycle reps efficiently and quickly.
  • Stamina (7/10): Cycling 30 C&J at 185/115 lbs will severely tax full-body lifting stamina, particularly legs, back, shoulders, and grip. Maintaining technique and speed under fatigue is crucial.
  • Speed (7/10): This WOD is a sprint with a heavy barbell. Cycling reps quickly, minimizing rest between reps (touch-and-go if possible for elite athletes), and maintaining bar speed are all crucial for a fast time.
  • Endurance (6/10): For time: 30 clean & jerks (185/115 lb). This is a heavier version of 'Grace', testing barbell cycling capacity, strength endurance, and power with a significant load.
  • Flexibility (6/10): Clean and jerk technique requires good mobility in hips (for the clean catch and dip for jerk), shoulders (for the rack and overhead position), and wrists, especially at this load.

Modality Profile

A couplet of a gymnastics movement (Rope Climbs) and a weightlifting movement (Snatches). A classic G/W test.

Similar Workouts to Regionals 14.6

If you enjoy Regionals 14.6, you might also like these similar CrossFit WODs:

  • Quarterfinals 22.5 (92% similar) - For Time 30 calorie Row 20 Burpee Box Jump Overs (24/20 in) 10 Snatches (185/135 lb) Time Cap: 7 mi...
  • Quarterfinals 21.5 (92% similar) - 9-6-3 Reps for Time Snatches (185/135 lb) Burpee Box Jump Overs (30 in) Time Cap: 7 minutes...
  • Diane (91% similar) - 21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-Ups...
  • AGOQ 18.4 (90% similar) - AMRAP in 5 minutes 9 Handstand Push-Ups 6 Burpees 3 Snatches (165/115 lb)...
  • Elizabeth (90% similar) - 21-15-9 Reps For Time Squat Cleans (135/95 lb) Ring Dips...
  • Open 13.4 (90% similar) - AMRAP in 7 minutes 3 Clean-and-Jerks (135/95 lb) 3 Toes-to-Bars 6 Clean-and-Jerks (135/95 lb) 6 Toes...
  • Regionals 16.7 (89% similar) - For Time: 3 Legless Rope Climbs 27 Thrusters (95/65 lb) Time Cap: 6 minutes...
  • Open 16.3 (89% similar) - AMRAP in 7 minutes 10 Power Snatches (75/55 lb) 3 Bar Muscle-Ups...

These WODs similar to Regionals 14.6 share comparable training demands, time domains, and movement patterns.

Training Profile

AttributeScoreExplanation
Endurance6/10For time: 30 clean & jerks (185/115 lb). This is a heavier version of 'Grace', testing barbell cycling capacity, strength endurance, and power with a significant load.
Stamina7/10Cycling 30 C&J at 185/115 lbs will severely tax full-body lifting stamina, particularly legs, back, shoulders, and grip. Maintaining technique and speed under fatigue is crucial.
Strength8/10The 185/115 lb load is heavy for 30 reps of C&J. Absolute strength is a significant factor in the ability to cycle reps efficiently and quickly.
Flexibility6/10Clean and jerk technique requires good mobility in hips (for the clean catch and dip for jerk), shoulders (for the rack and overhead position), and wrists, especially at this load.
Power9/10This WOD is a classic test of Olympic lifting power-endurance. Each clean and each jerk is an explosive, full-body effort. The goal is maximal power output sustained over 30 reps with a heavy load.
Speed7/10This WOD is a sprint with a heavy barbell. Cycling reps quickly, minimizing rest between reps (touch-and-go if possible for elite athletes), and maintaining bar speed are all crucial for a fast time.