CrossFit Holistic – RX+ WOD

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Main session

Cleans + Metcon

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Weightlifting

Tall clean (5×2-4 Reps )

Squat Clean (Squat clean)

5 Reps 50%

2×4 Reps 60%

2×3 Reps 70%

1×2 Reps 75%

1×2 Reps 77%

After you last 2 reps at 77%

6 min to find 1RM Squat Clean

All reps done as singles

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

10 One arm Devilspress

40 DU

20 One arm hang Clean and jerk

40 DU

–Rest 3–

For time:

2 Rounds

10 One arm Devilspress

40 DU

20 One arm hang Clean and jerk

40 DU

Cap 10 min
Elite: 25/17,5

Rx: 22,5/15

Scaled: 20/12,5

Optional Pieces

Conditioning

Metcon (No Measure)

E3M x9

Alternate Between A,B and C

A: 20/15 Cal Skierg

20m Handstand walk

B: 20 GHD Situps

15 Pushjerks 70/50

C: 15 Handstand Pushups

5 power cleans 70/50

10 Handstand Pushups

5 Power cleans