CrossFit Holistic – WOD

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Uppvärmning/Teknik

(No Measure)

Teknik: Tall clean+hang clean

Weightlifting

Hang Clean (3-3-3-3 (stigande vikt))

(uppskalning: hang squat clean eller squat clean)

Metcon

1: Metcon (AMRAP – Rounds and Reps)

MetCon 4 min AMRAP

5 x Power clean 50/30 (skalning: KB sving)

5 x burpee over bar

Vila 3 min

2: Metcon (AMRAP – Rounds and Reps)

MetCon 4 min AMRAP

5 x front squat 50/30

10 x lateral jumps over bar