CrossFit Holistic – Tyngdlyftning

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Warm-up

Weightlifting

Metcon (No Measure)

OTM x 9

1. 50s Bike Erg

2. 5 Power cleans + 5 Thrusters

3. 5 Power snatch + 5 Over head squats

Power cleans :

4 x 4 @60% 1RM

4 x 3 @65% 1RM

4 x 2 @70% 1RM

4 x 1 @75-85 %1RM

-Rest 60s mellan varje set

Power SNATCH :

4 x 4 @60% 1RM

4 x 3 @65% 1RM

4 x 2 @70% 1RM

4 x 1 @75-85% 1RM

-Rest 60s mellan varje ser

Alla reps ska göras som Tng utom singlarna såklart