CrossFit WOD, June 26, 2020

CrossFit WOD, June 26, 2020

6/26/20
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.

Weightlifting
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
Metcon (Time)
21-15-9-15-21:
Hang Power Snatch (75/55)
Thrusters (75/55)

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jumbowp

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