WOD
For Time ( 12’ Time Cap ) of:
• 9 Clean & Jerk (225/155 Lbs)
• 9 Bar Muscle Up
• 7 Clean & Jerk (245/165 Lbs)
• 7 Bar Muscle Up
• 5 Clean & Jerk (265/185 Lbs)
• 5 Bar Muscle Up

CrossFit P9

Terça Feira 12.03.2019

Samantha Viana · March 14, 2019

WOD
9’ AMRAP of :

• 15 Chest to Bar
• 10 meters Walking Lunges
• 15 Box Jump Over
• 10 meters Walking Lunges

Barbell P9, CrossFit P9

Segunda-Feira 11.03.2019

Samantha Viana · March 10, 2019

WOD
Every 5’ For 20’ of:
• 400m Run
• 15 Deadlifts (135/95 Lbs)
• 15 Toes to Bar

CrossFit P9

Quarta-Feira 06.03.2019

Samantha Viana · March 6, 2019

WOD
For Time ( 12’ Time Cap ) of:
• 18 - 12 - 9 Burpees over the Bar
• 9 - 6 - 3 Power Snatches ( 185/135 - 205/145 - 225/155 Lbs)

CrossFit P9, Barbell P9

Quinta-Feira 27.02.2019

Samantha Viana · February 27, 2019

WOD
4 Rounds For Time (15’ TIme Cap) of:
• 20 Burpees to Wallball (20/14 Lbs)
• 400m Run

CrossFit P9

Quarta-Feira 26.02.2019

Samantha Viana · February 26, 2019

9 Rounds For Time ( 9’ Time Cap ) of:
• 6 Strict Handstand Push up
• 3 Hang Squat Clean (205/145 Lbs)

CrossFit P9

Terça-Feira 26.02.2019

Samantha Viana · February 25, 2019

WOD
10’ AMRAP of :

• 15 Toes to Bar
• 15 Burpees
• 60 Double Unders

CrossFit P9, Barbell P9

Segunda-Feira 25.02.2019

Samantha Viana · February 24, 2019

WOD
Every 3’ For 15’ of:
• 15 Chest to Bar
• 12 Shoulder to Overhead
• 9 Front Squats ( 135/95 Lbs)

CrossFit P9

Sábado 23.02.2019

Samantha Viana · February 23, 2019

CrossFit P9

WOD
10 Rounds for Time (40’ Time Cap) of:
• 5 Deadlifts
• 10 Pull Ups
• 15 Toes to Bar
• 200m Run

CrossFit P9, Barbell P9

Quinta-Feira 21.02.2019

Samantha Viana · February 21, 2019

WOD
10’ AMRAP of:
• 10 Kettlebell Clean (24/16 Kgs)
• 15 Burpees
• 20 Kettlebell Swing

CrossFit P9

Quarta-Feira 20.02.2019

Samantha Viana · February 19, 2019

WOD
For Time ( 13’ Time Cap ) of:
• 10 Squat Snatches (185/135 Lbs)
• 100 Double Unders
• 20 Squat Snatches (155/105 Lbs)
• 100 Double Unders
• 30 Squat Snatches (135/95 Lbs)
• 100 Double Unders

Terça-Feira 19.02.2019

Samantha Viana · February 18, 2019

WOD
5 Rounds For Time (Time Cap 12’) of :

• 200m Run
• 15 Handstand Push Up
• 10 Box Jump

CrossFit P9, Barbell P9

Segunda-Feira 18.02.2019

Samantha Viana · February 17, 2019

WOD
Every 2’ For 12’ of:
• 7 Bar Muscle Up
• 7 Power Cleans (185/135 Lbs)

CrossFit P9, Performance P9

Sábado 16.02.2019

Samantha Viana · February 16, 2019

WOD
4 Rounds of: (15’ Time Cap)
• 20 Cal Row/ Bike
• 30 Jumping Lunges With Medball (20/14 lbs)
• 400m Run With Medball (20/14 lbs)
For Time (15’ Time Cap)
• 50 KB Man Makers (20/12 Kg)
20 Rounds (15’ Time Cap)
• 2 C2B
• 10 HSPU
• 12 Pistols