CrossFit Holistic – RX+ WOD

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Main session

Detta är alltså hel Xprogramming för morgondagen.

Det som ska göras på RX+ woden är Paralette HSPU, teknik + några set av det. Och sedan metconen med 2 on 1 off !!

Weightlifting

Push Press (Build to a hevy 2 During 6 sets )

Push Jerk (Build to a hevy 2 During 6 sets )

Metcon

Metcon (Time)

2 min on: 1 min off

Until 100 Burpee box jumps over are comleted

1. 15 TTB + 3 squat cleans + AMRAP BBJO

2. 15 chest to bars + 3 squat cleans + AMRAP BBJO

3. 7/5 BMU + 3 squat cleans + AMRAP BBJO

90/65 kg

Alternate between 1,2 and 3 until you’re done.
Scale ctb for pullups. Aim to have 45-60 seconds for BBJO every round

Accessory

Paralette Handstand Pushups (6x 4-10 Reps)

Go as deep as possible but so that you can keep good form.

Aim to be around 4-10 Reps.

Rest as needed between sets

Conditioning

Metcon (No Measure)

40 min EMOM

50s Work 10s Rest

1. Row

2. DU

3. Ski

4. Airsquats

Keep a steady pace from start to finish