CrossFit Holistic – RX+ WOD

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Main session

Rx + woden är Alla AMRAPs

Weightlifting

Below knee hang squat clean + Full Squat clean (% of 1RM Hang clean )

1 Hang + 1 Full Clean:

2x 70%

2x 73%

2×76%

1x 78%

1×80%

2×80+ %

–Rest 75s between sets–

Metcon 1

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

12/8 Cal Ski

8 DB Hang Clusters 2×22,5/17,5

6/4 Burpee bar Mu

Metcon 2

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

100 DU

25 Pushpress 2×16/10 KB

25m Handstand walk

Metcon 3

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10/8 Cal Row

1,2,3,4…. Ropeclimbs
Same cal each round but add 1 ropeclimb

Metcon 4

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

DT Rounds

12 Deadlifts

9 Hang Power cleans

6 Shoulder to over head

2 Rounds 40/30

2 Rounds 60/40

AMRAP Rounds 80/55