CrossFit Holistic – RX+ WOD

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Main session

Lyftning + Första Metcon

Weightlifting

Power snatch + Hang power snatch + Over head squat (% work from 1RM Hang power snatch )

1+1+2

2 Sets 50%

2 Sets 55%

2 Sets 60%

2 Sets 65%

2 Sets 70%

1 Set 72%

1 Set 74%

1 Set 76%

1 Set 78%

1 Set to go as heavy as you think yo can for the day. But only 1 extra set

Metcon

Metcon (AMRAP – Rounds and Reps)

45s Work 30s Rest

x15

AMRAP

18 Wallballs

12 Squat cleans 50/35

6 Hang Power clean and jerk

Optional Pieces

Accessory

Metcon (No Measure)

E90s x6

6/4 Ring MU

15 Box jumps over

Running

Metcon (Time)

8x400m Run

Rest 1 min between sets

Keep a steady pace and try to be at the same time for all 8 rounds