CrossFit P9, Sexta da Maldade

Sexta Feira - 20.04.18

WOD

Part A:
8' EMOM of:
     • Odd: 8 Push Presses (115/75 lbs)
     • Even: 16 KB Reverse Lunges (24/16 kg)

Part B:
8' AMRAP of:
     • 10 Clean And Jerks (135/95 lbs)
     • 20 KB Swings (24/16 kg)
     • 30 Burpees
     • 40 Air Squats

Part C:
For Time (10' Time Cap)
     • 30 Burpees To Pull Ups
     • 30 One Arm KB Clusters (24/16 kg)
     • 20 Cleans (155/105 lbs)
     • 30 Front Squats

CrossFit P9, Sexta da Maldade

Sexta Feira - 13.04.18

WOD

Part A:
8' EMOM of:
     • Odd: 20 Wallballs (20/14 lbs)
     • Even: 15 Snatches (95/65 lbs)

Part B:
8' AMRAP of:
     • 10 Medball Cleans (20/14 lbs)
     • 10 Pull Ups
     • 10 Snatches (115/85 lbs)
     • 100m Run

Part C:
For Time (10' Time Cap)
     • 30 Wallballs
     • 30 Medball Cleans
     • 30 Pull Ups
     • 30  OHS
Buy Out: 400m Run

CrossFit P9, Sexta da Maldade

Sexta Feira - 06.04.18

WOD

Part A:
8' EMOM of:
     • Odd: 14/12 Box Jumps Over (24"/20")
     • Even: 20 KB Swings (24/16 kg)

Part B:
7' AMRAP of:
     • 10 Alternating KB Step Up (24/16 kg)
     • 2 Wall Climbers
     • 10 Hand Release Push Ups

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