CrossFit Holistic – RX+ WOD

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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