Grace is a fast barbell sprint: 30 clean-and-jerks at 135/95 lb. Work density is moderate at this load, movement complexity is advanced (clean and jerk), and most athletes finish between 3–8 minutes, with elites far faster. No special modifiers apply. These factors combine to a solid Hard rating, consistent with benchmark expectations.
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While 185/135 is moderate-heavy for singles, performing 9 total reps EMOM with complex Olympic lifts creates compounding challenges. The combination of heavy front-rack position, technical demands of the jerk, and accumulating fatigue with no designated endpoint makes this brutal. Most athletes will struggle to maintain form and intensity beyond 10-15 minutes, with grip and shoulders becoming significant limiting factors.
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Isabel is a fast barbell sprint: 30 moderate-to-heavy snatches requiring precise technique under fatigue. The short time domain (typically 2–6 minutes) demands high power output, fast barbell cycling, and positional strength. Technical proficiency, confidence cycling the bar, and grip/shoulder stamina drive performance, elevating difficulty for many athletes.
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Thirty rounds pair moderate-high volume gymnastics and a heavy single power clean each round. Total work includes 150 wall balls, 90 HSPU, and 30 cleans at 225/155, demanding strength, stamina, and skill. Most athletes finish between 25–45 minutes, with the heavy barbell and advanced gymnastics elevating difficulty above classic benchmarks.
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Low complexity but high intensity. Seventy-seven deadlifts at bodyweight is substantial volume at a moderate load for most athletes, paired with repeated 100 m sprints. Expect significant posterior-chain fatigue and high heart rate. Strong athletes can finish near 7–10 minutes; most will land around 12–16 minutes if paced well.
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Gwen is hard because you’re chasing the heaviest unbroken sets across a highly technical lift. Density is low (36 total reps with rest), but the clean and jerk is an advanced movement and the typical 12–20 minute timeframe compounds fatigue. The unbroken requirement elevates grip/midline demand and mental pressure—any break ends the set—making load selection and flawless cycling the real challenge.
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While both movements are fundamental CrossFit exercises at moderate loads, the round structure allows natural breaks between sets. The wall balls will create some shoulder/leg fatigue that carries into the power cleans, but the weight is light enough to maintain form. For an average CrossFitter, this 12-15 minute workout creates steady but manageable fatigue without any extreme limiting factors.
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Amanda blends two elite-skill movements: ring muscle-ups and heavy squat snatches. The rep count is low (9-7-5), keeping work density moderate, but the technical demand stays high throughout. Most solid CrossFitters finish in 5–10 minutes, yet capacity on rings and confidence under a heavy snatch bar are major limiters. Overall, short time domain, high complexity, and moderate density yield a hard benchmark.
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While 135/95lb clean-and-jerks are moderately heavy, the 10-rep sets allow natural breaks and the 400m run provides active recovery between barbell work. The movement combination doesn't create significant interference effects. Average CrossFitters can maintain a steady pace through all 3 rounds, typically finishing in 12-15 minutes. Neither the weight nor volume is extreme in this context.
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King Kong combines maximal-strength barbell loads with advanced gymnastics in very low rep schemes. The deadlift and squat clean weights are near 1RM territory for many athletes, and the ring muscle-ups plus handstand push-ups add high-skill demands. With only three rounds, it’s a short event that punishes any weakness in strength, skill, or tension management under fatigue.
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This workout combines moderately heavy barbell cycling (135/95) across three technical lifts with high-skill gymnastics (double-unders) and cardio-intensive movements (burpees, box jumps). The 6-round format creates significant fatigue accumulation, with no built-in rest between movements. The combination of technical Olympic lifts under fatigue, plus the cardio demand of burpees and box jumps, makes this especially challenging. Most athletes will need 20-25 minutes to complete.
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While individual elements are moderate (155lb push press, 32kg KB swings, double-unders), the combination creates significant challenge. Seven rounds means sustained effort with push presses heavy enough to require breaks. The KB swings compound upper body fatigue, while double-unders test coordination under duress. Average athlete will take 12-15 minutes with forced breaks, making sustained intensity difficult.
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