aggressive pace – Fri 3.30.18

 In W.O.D.

Strength: Bench or Floor Press 3-3-3-3-3

Conditioning: 5 rounds for time of:
400-m run
15 left-arm kettlebell snatches
15 right-arm kettlebell snatches

Men 35 lbs
Women 26 lbs


Related content:
• The Kettlebell Snatch
• The Kettlebell Snatch With Jeff Martone

Scaling this WOD
Attempt an aggressive pace during each run. If you are inexperienced with the kettlebell snatch, review The Kettlebell Snatch in the CrossFit Journal. Work on the technique prior to beginning the workout. If you have excessive wrist discomfort, perform one-arm swings instead. Choose a weight that allows you to complete at least 10 unbroken reps on your non-dominant arm.

Beginner
3 rounds for time of:
400-m run
12 left-arm kettlebell swings
12 right-arm kettlebell swings

Men use 26 lb. (12 kg)
Women use 18 lb. (8 kg)

Spend at least 15 minutes during the warm-up practicing the kettlebell swing and snatch. If you experience too much discomfort with the kettlebell snatch, perform swings. Before starting the workout, review the One-Arm Swing Variations video.

Intermediate
4 rounds for time of:
400-m run
15 left-arm kettlebell snatches
15 right-arm kettlebell snatches

Men use 35 lb. (16 kg)
Women use 26 lb. (12 kg)

If you experience wrist discomfort during kettlebell snatch practice, consider using one-arm swings during the workout. If you can do 15 unbroken kettlebell snatches with 1 pood and minimal impact on your wrist, consider performing this workout as written.

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