CrossFit WOD, June 26, 2020

CrossFit WOD, June 26, 2020

This Saturday we will be doing our work out at Westport swim club. Please let me know if you will be there so I can tell Willie how many waivers to print out. We will start at 8:15 AM.
You will need to be prepared for swimming relays. Bring a towel and a dry pair socks and sneakers in case we run afterwards. Most of the work out will be swimming.

Clean and Jerk (Weight)
On the 2:00 x 5 Sets:
1 Low Hang Power Clean
1 Push Jerk
1 Low Hang Squat Clean
1 Split Jerk

Set 1: 65% of 1RM Clean and Jerk
Set 2: 70% of 1RM Clean and Jerk
Sets 3-5: 75% of 1RM Clean and Jerk

-increase loading
-"Low Hang" is defined as just below the knee
-The focus of this piece is to keep the bar close to the body in the clean as your navigate the knees
-These 4 reps are designed to be completed without letting go of the bar
-Rounds begin every 2 minutes [0:00-2:00-4:00-6:00-8:00]

Metcon (Time)
Hang Power Snatch (75/55)
Thrusters (75/55)

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