CrossFit P9, Sexta da Maldade

Sexta feira - 15.06.18

WOD (In Team of 2)

Part A:
10' EMOM of:
     • Min 1:  18 Box Jump Overs Regional Style (24"/20")
     • MIn 2:  20 KB Swings (24/16 kg)

Part B:
8' AMRAP of:
     •  10 One KB Alternating Step Ups (24"/20") (24/16 kg)
     •  20 Box Jump Overs (24"/20")
     • 20 One Arm KB Push Presses

Part C:
For Time (10' Time Cap)
     Buy In: 400m Run
     • 30 Box Jumps (24"/20")
     • 30 Russian KB Swings (24/16 kg)
     • 30 Burpees
     • 90 Air Squats

CrossFit P9, Sexta da Maldade

Sexta feira - 07.06.18

WOD (In Team of 2)

Part A:
10' EMOM of:
     • Min 1: 8 Clusters (95/65 lbs)
     • MIn 2: 30 Plate Twist Abs (35/25 lbs)

Part B:
8' AMRAP of:
     • 18 SDHP (95/65 lbs)
     • 18 Thrusters 
     • 18 Partner Clapping Push Ups
     • 18 Syncronized Burpees Over The Bar

Part C:
For Time (10' Time Cap)
     • 10 Syncronized Burpees Over The Bar
     • 30 Snatches (95/65 lbs)
     • 10 Syncronized Burpees Over The Bar
     • 30 SDHP
     • 10 Syncronized Burpees Over The Bar
     • 30 Clusters 
     • 10 Syncronized Burpees Over The Bar
     • 30 Partner Clapping Push Ups

CrossFit P9, Sexta da Maldade

Sexta feira - 01.06.18

WOD (In Team of 2)

Part A:
8' EMOM of:
     • Min 1: 18 Wallballs (20/20 LBS)
     • MIn 2: 10 Snatches (95/65 lbs)

Part B:
8' AMRAP of:
     • 12 Medball Clean To Throw Ball Back
     • 12 Burpees To Throw Ball Back
     • 12 Snatches (115/85 lbs)
     • 12 SDHP

Part C:
For Time (10' Time Cap)
     • 100 Wallballs 
     • 30 SDHP (125/95 lbs)
     • 100 Pull Ups

CrossFit P9, Sexta da Maldade

Sexta feira - 25.05.18

WOD (In Team of 2)

Part A:
8' AMRAP of:
     • 10 Burpee Box Jump Overs (24"/20")
     • 10 One KB/DB Step Over (24/16 kg)
     • 10 One KB/DB Thrusters

Part B:
10' EMOM of:
     • Min 1: 24 Jumps On Top of The Box
     • MIn 2: 7 Burpees To Pull Ups

Part C:
For Time (10' Time Cap)
     • 600m Run
     • 50 Box Jumps (24"/20")
     • 30 Burpees To Pull Up
     • 50 KB Swings (24/16 kg)