CrossFit P9, Sexta da Maldade

Sexta feira - 05.10.18

WOD (In Team of 3)

Part A:
12’ AMRAP :
     • 12 Toes to Bar
     • 12 Box Jumps ( 24/20” ) 
     • 36 Double Unders 

Part B:
12’ EMOM of : 
     • 20 Box Jump Regional Style
     • 15/12 Cal Row ou Bike  
     • 12 Plate Atomic Sit Ups ( 35/25 Lbs )

 Part C:
For Time (10' Time Cap) : 
     • 200 Burpees Over The Box ( 24/20” )
   

CrossFit P9, Sexta da Maldade

Sexta feira - 28.09.18

WOD 

Part A:
For Time of (13' Time Cap) : 
    • 600m Run
    • 30 Chest to Bar
    •40 Push Ups
    • 50 Kicks to Wall
    • 60 Box Jumps ( 24/20”)
    • 600m


Part B (Em Duplas):
7' AMRAP of : 
    • Kettlebell Squat Cleans ( 32/24kg )
    • 30 Russian Kettlebell Swings  
    • 40 ZombieCrunches
   

 Part C:
10’ Emom of : 
     • 7/7 Kettlebell OverHead Squats ( 32/24 Kg )
     • 22 Jumping on Top of the Box ( 24/20”)
 

Sexta da Maldade, CrossFit P9

Sexta feira - 21.09.18

WOD 

Part A (Individual):
For Time of (8' Time Cap) : 
    50-40-30-20-10
     • Double Unders
     • Sit Ups
   
Part B (Em Duplas):
10' AMRAP of : 
    • 12 Thrusters ( 115 / 85 Lbs )
    • 22 Chest to Bar  
    • 22 Wall Balls (20 / 14 Lbs) 
    • 12 Sumo DeadLift High Pulls 

 Part C:
10’ Emom of : 
     • 12 Front Rack Lunges ( 115 / 75 Lbs )
     • 18 Push Ups
 

EMOM = Every Minute On The Minute
AMRAP = As Many Rounds As Possible