CrossFit Holistic – RX+ WOD

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Main session

Lyftning + Metcon

Weightlifting

Clean Warmup:

Empty barbell (All in 1 set)

6 Hang Muscel clean

6 Hang power clean

6 Thrusters

6 Hang squat clean

6 Below knee hang squat clean

–Rest 2–

35/25kg (on this set you can drop the barbell between movements)

6 Hang Muscel clean

6 Hang power clean

6 Thrusters

6 Hang squat clean

6 Below knee hang squat clean

–Rest 2–

Then last section 1 more time

Squat Clean (E2M x10)

Hang squat clean + 2 Below knee hang squat clean E2M x10

Build to a heavy set during the 10 rounds

Front Squat (E2M % Work)

1 Set E2M

2 x 5 @70%

2 x 4 @70-75%

2 x 3 @75-80%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

16 Push jerk 60/40

16 Toes to bar

20m Handstand walk
Keep a steady pace from start to finish. The rounds should take abot the same time in the end as when you start

Optional Pieces

Metcon (No Measure)

For Quality:

3 Rounds of:

20 Russian Twist

20 Back Extensions

1 min Hollow hold

–Rest as needed btw rounds–