CrossFit Holistic – WOD

QOD: Vad har du helst på grillen

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Teknik

Teknik: Snatch grip push press + over head squat

Weightlifting

Overhead Squat (4 x (3 SN push press +3 OH squat))

Börja varje OH squat med en snatch grip push press.

Metcon

1: Metcon (AMRAP – Rounds and Reps)

MetCon 1: 5 min AMRAP av:

5 x OH squat 40/30

5 x Burpees

5 x knees to elbows

RX+ MetCon 1

5 min AMRAP av:

5 x OH squat 60/40

5 x Burpees

5 x toes to bar

Vila 5 min

2: Metcon (AMRAP – Rounds and Reps)

MetCon 2: 5 min AMRAP

5 x thruster 40/30

10 x armhäving

15 x sit up

MetCon 2: 5 min AMRAP

5 x thruster 60/40

5 x hand stand push up

15 x sit up