CrossFit Holistic – RX+ WOD
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