CrossFit Holistic – RX+ WOD
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–