CrossFit Holistic – RX+ WOD
Main session
Weightlifting
Squat Snatch (Waves)
Squat snatch Waves
3-2-1
x2 Rounds
2-1-1-1
x2 Rounds.
Rest 45s between sets
2 min between rounds
Start at around 70-75% for the first round and add weight depending on how it feels for round 2 and 3.
Use the same weight for a whole round
4 Rounds in total.
Metcon
Metcon (Time)
3 min AMRAP
3-6-9-12-15-18
STOH 60/40
Pistol squats
Toes to bar
-Rest 2
6 min AMRAP
3-6-9-12-15-18
STOH 60/40
Pistol squats
Toes to bar
– Rest 2
For time:
3-6-9-12-15-18
STOH 60/40
Pistol squats
Toes to bar
Optional Pieces
Core work
Metcon (No Measure)
40-30-20-10
GHD Situps
Singel Leg Vups