CrossFit Holistic – RX+ WOD

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Main session

Weightlifting

Deadlift (Build to a moderate heavy 5 during 5 sets)

No belt

Metcon

Metcon (Time)

For time:

100 Thruster 50/35

80 Clean and jerks

60 Power snatch

Cap 26 min

Optional Pieces

Glute Ham Raise (4×6-10 reps with 5-10kg plate)

https://www.youtube.com/watch?v=m0AIU1dCVkU
Supersett with:

20 DB biceps curls

20 DB Scull crushers

Conditioning

Metcon (AMRAP – Reps)

Ev3m x8

Alternate A and B

A: 75 Heavy DU

15 Burpees

AMRAP cal Skierg

B: 20 Box jumps

20 Box step overs 2×20/15

AMRAP Cal Bike Erg