CrossFit Holistic – WOD

View Public Whiteboard

Warm-up

Uppv – Teknik strikta pressar

Weightlifting

Shoulder Press (Find 2RM)

@ 60% gör Death by Strikt+ push press

min 1. 1 strikt + 1 Push press

min 2. 2 strikt + 2 Push press

12 min cap

On the minute

6 min

30-45s Hollow Hold

50s Frontrack hold 2 KB’s ( så tunga som möjligt )

Metcon (AMRAP – Reps)

12 min AMRAP

min 0-1 Squat cleans

min 1-2 STOH

min 2-4 Squat cleans

min 4-6 STOH

min 6-9 Squat cleans

min 9-12 STOH

RX 40/30

RX+ 60/40