CrossFit Holistic – RX+ WOD

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Main session

Hela dagens xprogramming.

Det vi kommer göra på Rx+ woden är dom första 2 delarna.

Weightlifting

Metcon

Behind the neck push jerk + Over head squats (2+2 x6 sets at 60-70% of 1RM OHS)

Metcon (Time)

10 Pullups

10 Hang Power cleans 70/50

10 Chest to bar pullups

10 Frontsquats 70/50

10 Toes to bar

10 Shoulder to over head

10/6 Bar MU

–Rest 2 min–

x4

Timecap each round: 5 min

Optional Pieces

Metcon

Metcon (No Measure)

Ev 2 min x6

50 Heavy DU

2 Rope climbs (15 feet)
If you have a rope that is higher than 15 feet. Do the full length and just 1 climb. You choose

Accessory

DB Pushpress (10 Reps OTM x8 )

Go with a weight that allows you to work with a good form from start to finish

Body Weight Wednesday

Metcon (Time)

For time:

6 Rounds of:

6 Strict Chest to bar pullups

12 Burpee box jumps over

24 Singel Leg Vups

48 Split squat jumps

Timecap: 26 min