CrossFit P9, Performance P9

Sábado - 14.07.18

WOD (In Team of 3)
8' AMRAP of:
• 1 Complex (5 Back Squats + 10 Deadlifts) "Ubk"
• 15 Wallballs (20/14 lbs)
• 15 Push Ups
3' To Run 200m And Rest
8' AMRAP of:
• 1 Complex (5 Deadlifts + 10 Front Rack Lunges) "Ubk"
• 15 Medball Cleans
• 5 Wall Climbers
3' To Run 200m And Rest
8' AMRAP of:
• 5 Clusters
• 5 Medball Devil Presses
• 10 HSPU

CrossFit P9, Sexta da Maldade

Sexta feira - 13.07.18

WOD (In Team of 2)

Part A:
10' EMOM of:
     • 18 Slam Balls (20/14 lbs)
     • 20 KB Swings (24/16 kg)

Part B:
10' AMRAP of:
     • 50 Medball Cleans (20/14 lbs)
     • 40 One Arm KB Thrusters (24/16 kg)
     • 30 KB SDHP

Part C:
For Time (10' Time Cap)
     • 100 Slam Balls
     • 80 KB Swings
     • 60 Medball Cleans
     • 40 One Arm KB Clusters

CrossFit P9, Sexta da Maldade

Sexta feira - 06.07.18

WOD (In Team of 2)

Part A:
9' AMRAP of:
     • 20 Front Squats (135/85 lbs)
     • 20 Chest to Bar
     • 100 Double Unders 

Part B:
10' EMOM of:
     • 1st Min: 100m Run
     • 2nd Min: 14/12 T2B
     • 3rd Min: 4 Clean And Jerks (185/135 lbs)

Part C:
For Time (10' Time Cap)
30 - 24 - 20 - 16 
     • Deadlifts (225/155 lbs) 
* 10 Bar Muscle Ups Between Rounds

CrossFit P9, Sexta da Maldade

Sexta feira - 29.06.18

WOD (In Team of 2)

Part A:
9' AMRAP of:
     • 40 Push Presses (95/65 lbs)
     • 30 Thrusters
     • 100m Run

Part B:
10' EMOM of:
     • Odd: 14 Pistols
     • Even: 6 Squat Snatches (105/75 lbs)

Part C:
For Time (11' Time Cap)
     • 60 Push Jerks (105/75 lbs)
     • 50 Cleans 
     • 40 Thrusters
     • 800m Run Together