CrossFit Holistic – WOD

QOD: drömresmålet

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Warm-up

Teknik: Push press

Weightlifting

Push Press (Hitta dagen 5RM)

Push Press (Varannan minut 5 reps på 80-85% av 5RM, tot 3 set)

On the minute

OTM i 6 min

Jämn minut: 30-45 sek hand stand hold

Udda minut: 5-10 x sit downs (så strikt som möjligt)

Metcon

Metcon (AMRAP – Rounds and Reps)

MetCon 15 min AMRAP

Buy in 25 x KB snatch/arm 20/12

3 x clean 40/30

3 x push press 40/30

3 x back squat 40/30

20 x abmat sit up

Metcon

Metcon (AMRAP – Rounds and Reps)

RX+ MetCon 15 min AMRAP

Buy in 25 x KB snatch/arm 32/20

3 x clean 60/45

3 x push press 60/45

3 x back squat 60/45

10 x toes to bar