CrossFit Holistic – RX+ WOD

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Main session

Hela xprogramming dags progg. Det som ska göras på Rx+ woden är 60 AMRAP

Weightlifting

Power Snatch + OHS (5+5 E2M x8)

Power snatch should be tng right in to over head squats

Stat lighter and add weight each round

Bench Press (6x 15 Benchpress (50-60% av 1RM))

Supersett with 20 Band pullaparts

Metcon

Metcon (AMRAP – Rounds and Reps)

Team 2

AMRAP 60 min

100 Chest to bar pullups

100 Handstand Pushups

100 Box jumps over

–Rest 3–

100 Thrusters 50/35

100 Barfacing burpees

100 Clean and jerks 50/35

– Thrusters and clean and jerks must be completed in sets of 5 you go I go

–Rest 3–

50 Sync KB Swings 32/24kg

50 Sync Goblet squats

25 Sync KB Swings

25 Sync Goblet squats

–Rest 3–

Start from the top

Rowing

Metcon (No Measure)

E2M x15

25/18 Cal Row