CrossFit Holistic – WOD

QOD: Vad äter du till frukost

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Teknik

Teknik: tall clean + hang clean

Weightlifting

Hang Clean (2-2-2-2 stigande vikt)

On the minute

OTM 8 min

Varannan minut: 6 x renegede row

Varannan minut: 30-45 sek chinese panks

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

3 x hang clean 50/30

6 x front squat 50/30

9 x marklyft 50/30

12 burpee over bar

RX+ 8 min AMRAP

3 x hang clean 70/50

6 x front squat 70/50

9 x marklyft 70/50

12 burpee over bar