CrossFit Holistic – RX+ WOD

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Main session

Lyftning + Metcon

Weightlifting

Tall Clean + Tall Jerk (3+3 x5 speed with lighter weights )

Power Clean + Hang Power Clean + Split Jerk (1+1+2 E2M x10)

Build to a heavy komplex

Metcon

Metcon (Time)

For time:

30-25-20-15

Over head squats 50/35

Handstand pushups

Pullups

Cap 25 min

Optional Pieces

Core work

Metcon (No Measure)

30 Russian Twists 20/15kg plate

30s Sideplank With plate on your hip R

30s Sideplank With plate on your hip L

–Rest 60s–

x3 rounds

Optional Pieces

Conditioning

Metcon (Time)

For time:

40-30-20-10

Cal Bike erg

Double KB snatch 2 x 16/12 kg

Cal Row

Burpees over rower

Cal ski erg