CrossFit P9
Samantha Viana ·
WOD
Amrap 15’ of :
• 200m Run
• 20 Db / Kb Snatches
• 200m Run
• 20 Db / Kb Clean & Jerks
CrossFit P9, Barbell P9
Samantha Viana ·
WOD
For Time Of (Time Cap 10’) :
• 80 Double Unders
• 20 Bar Muscle Ups
• 30 Burpees
• 40 Box Jump Overs
• 80 Double Unders
CrossFit P9
Samantha Viana ·
CrossFit P9
WOD In Team Of 2 (Time Cap 25'):
50-40-30-20-10
• Front Squats (155 / 105 Lbs)
• HandStand Push Ups
Sexta da Maldade, CrossFit P9
Samantha Viana ·
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
CrossFit P9, Barbell P9
Samantha Viana ·
WOD
16' EMOM of:
• 10 Chest To Bar
• 10 Cleans (135 / 95 Lbs)
• 12/9 Cal Bike/ Row
• 15 Box Jump Overs
CrossFit P9
Samantha Viana ·
WOD
For Time Of (Time Cap 15') :
• 100 Double Unders
• 50 Burpees
• 25 Squat Snatches (155 / 105 Lbs)
• 50 Burpees
• 100 Double Unders
CrossFit P9
Samantha Viana ·
WOD
Every 2’ for 10’ of :
• 10 Toes To Bar
• 15 Plate Ground to OverHead (45 / 25 Lbs)
• 20 Air Squats
Barbell P9, CrossFit P9
Samantha Viana ·
WOD
3 Rounds Of (Time Cap 12’) :
• 4/4 Db Push Presses
• 10 Russian Kb Swings (32 / 24 kg)
• 14 Goblet Reverse Lunges
• 400m
Samantha Viana ·
WOD (Time Cap 25'):
Buy In:
• 25 Kb Cleans
• 100 Box Jumps
• 75 Snatches ( 75 / 55 Lbs )
• 25 Bar Muscle Ups
Buy Out:
• 25 Kb Cleans
Sexta da Maldade
Samantha Viana ·
WOD (In Team of 2)
Part A:
Every 2' For 5 Sets of:
• 200m Run ( together ) + 10 Burpees ( 5 each)
Part B:
10' AMRAP of :
• 30 Front Squats ( 115 / 75 Lbs )
• 30 Front Rack Lunges
• 30 Sumo DeadLift High Pulls
Part C:
For Time (10' Time Cap) :
• 80 Snatches ( 115 / 75 Lbs )
• 60 Thrusters
• 40 OverHead Squats
• 20 Clapping Hands Partner Push Ups
Barbell P9, CrossFit P9
Samantha Viana ·
WOD
15' EMOM of:
• 12 DeadLifts ( 185 / 135 Lbs )
• 15 HandStand Push Ups
• 30 Double Unders
CrossFit P9
Samantha Viana ·
WOD
8 Rounds of (10' Time Cap) :
• 3 Squat Clean & Jerks ( 185 / 135 Lbs )
• 6 C2B
CrossFit P9
Samantha Viana ·
WOD
3 Rounds For Time Of (Time Cap 11') :
• 20 Kb Sumo DeadLift High Pulls ( 24 / 16 kg)
• 20 Kb Swings
• 400m Run
Barbell P9, CrossFit P9
Samantha Viana ·
WOD
8' AMRAP Of :
3-6-9-12-15-18...
• Wall Ball
• Burpee
CrossFit P9
Samantha Viana ·
WOD (In Team of 4)
10 Rounds Of:
Dupla 1:
• 30/20 Cal Row / 40/30 Cak Bike
Dupla 2:
• 20 DeadLifts ( 225 / 155 Lbs)
• 20 Double Kettlebell Shoulder To OverHead
Time Cap: 2' + Transição: 1'
Barbell P9, CrossFit P9
Samantha Viana ·
WOD
10' EMOM of:
• 17 Wall Balls (20 / 14 Lbs)
• 12 Hang Cleans (115 / 85 Lbs)
EMOM = Every Minute On The Minute
CrossFit P9
Samantha Viana ·
WOD
12'AMRAP Of :
• 3 Snatches (165 / 115 Lbs)
• 6 High Box Jumps (30 / 24")
• 9 Deficit HandStand Push Ups
AMRAP= As Many Rounds As Possible
CrossFit P9
Samantha Viana ·
WOD
10' AMRAP Of :
• 3 Complexes: 2 Chest to Bar + 1 Bar Muscle Up
• 18 Pistols
• 54 Double Unders
AMRAP = As Many Rounds As Possible
Barbell P9, CrossFit P9
Samantha Viana ·
WOD
For Time (16' Time Cap):
• 40 DB/KB Push Presses (24 / 16Kg)
• 60 Toes To Bar
• 800m Run
• 60 Toes To Bar
• 40 DB/KB Push Presses (24 / 16Kg)
CrossFit P9, Performance P9
Samantha Viana ·
WOD (In Team of 3)
AMRAP 27' Of:
• 150 Burpees Sumo Deadlift High Pulls
• 150 Calories Row/ Bike
• 150 Box Jump Overs
• 75 Thrusters ( 95 / 65#)
AMRAP = As Many Rounds As Possible
