22717 open cycle week 2 day 1

J5 CrossFit – CrossFit

“Cut your time in half on a WOD you have doubled your power output, no ifs ands or buts”
Greg Glassman

Warm-up

coach warm up drills on turf

5 min

Mobilty

hip mobility

shoulder mobility

2 moments each

Specific warm up

3 rounds at moderate speed via warm up speed

10 dubs

8 situps

8 good mornings

4 clusters

1 : Metcon (Time)

RX

For time

50 sit ups

50 dubs

21 squat clean thrusters 95/65

40 situps

40 dubs

15 squat clean thrusters

95/65

30 sit ups

30 dubs

9 squat clean thrusters

95/65

15 min time cap

2: Metcon (Time)

Intermediate

For time

50 sit ups

100 singles

21 squat clean thrusters 75/55

40 situps

80 singles

15 squat clean thrusters

75/55

30 sit ups

60 singles

9 squat clean thrusters

75/55

15 min time cap

Extra Credit

1- back squat – 5-5-5-5-5

3- 100 ab crunch