Aggressive pace – Tue 3.13.18

 In W.O.D.

Today’s word is aggressive.  You have to be aggressive to hit multiple, good quality, heavy clean and jerks.  And the pace for the WOD should be an aggressive sprint.

Strength: Clean and jerk 3-3-3-3-3

Conditioning: 3 rounds for time of:
15 box jumps (30/24″)
12 power snatches (95/65 lb.)
9 burpees

Related content:
• The Power Snatch
• The Burpee
The Box Jump
Chad Vaughn, 315-lb. Clean and Jerk

Scaling this WOD
This is a sprint. The rep scheme and weights allow for each movement to be completed quickly and with minimal rest.

3 rounds for time of:
12 box jumps
9 hang power snatches
6 burpees

Men use 45-lb. barbell, box as high as can handle
Women use 35-lb. barbell, box as high as can handle

Watch The Hang Power Snatch from The CrossFit Journal to review points of performance. If the snatches can’t be completed in 1-2 sets each round, reduce the load further. Minimize rest between movements.

3 rounds for time of:
15 box jumps
12 power snatches
9 burpees

Men use 75-lb. barbell, 24″ box
Women use 55-lb. barbell, 20″ box

Maintain an aggressive pace for all 3 rounds. If you can’t complete 12 power snatches in 2 sets or less, reduce the load.

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