CrossFit Holistic – WOD90

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Warm-up

Weightlifting

Hang clean + Below knee + Full (Intervaller )

OTM x 6

3 Hang clean + 3 Below knee hang clean + 3 full clean

Vila 2

OTM x 6

2 Hang clean + 2 Below knee hang clean + 2 full clean

Vila 2

OTM x 6

1 Hang clean + 1 Below knee hang clean + 1 full clean

Metcon

Metcon (AMRAP – Reps)

Ev 90s x 9

1. 60s Max DB Benchpress

2. 60s Max Barbell biceps curls

3. 60s Max Teiceps extentions

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

Team om 2

30 Clean and jerks 50/35

8 Ropeclimbs

30 Thrusters 40/30

16 Pullups / Ringrows

30 Power snatch 35/25

32 Knees to elbows