CrossFit Holistic – RX+ WOD

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Main session

Hela Xprogrammings dag.

Rx+ innehåller snatch och Wallball workouten

Weightlifting

Snatch Warmup

3 Muscle snatch

3 Over head squats

3 Power snatch

3 Snach balance

3 Squat snatch

–Rest 60s–

x3

Round 1 : Empty barbell

Round 2 : 30/25

Round 3 : 40/30

Squat Snatch (1 Squat snatch E2M x10)

A: Build to a heavy singel during the 10 sets

B: At 70%

1 Rep Ev20s x20 (Squat snatch)

Metcon

Metcon (Time)

For Time:

30-20-10

T2B

Wallballs 9/6

–Rest 3–

x2

Optional Pieces

Metcon

Metcon (Time)

For time:

21-15-9

Cal Skierg

3-2-1

Pegboard Climbs

–Rest 3–

x2

Running

Metcon (Time)

Warmup:

8 min Easy Warmup Run

Main:

3k Run 80-85%

–Rest 2–

2k Run 85-90%

–Rest2–

1k Run 90-95%