CrossFit P9

WOD: Sexta Feira - 22.05.15

Mobilidade
Ombro

Strength
3 x 1 of Deadlift @ 95% of 1RM

WOD
“Agacha Amanda, Agacha”

Rx:
For Time:
9-7-5 of:
     • Muscle-Ups
     • Squat Cleans (135 lbs / 95 lbs)

Intermediate:
For Time:
12-9-6 of:
     • 2 Pull-Ups + 2 Push Ups (Count as 1 Rep)
     • 1 Power Clean + 1 Front Squat (115 lbs / 75 lbs) (Count as 1 Rep)

Rx+:
For Time:
9-7-5 of:
     • Muscle-Ups
     • Squat Cleans (185 lbs / 135 lbs)

Scaled:
For Time:
15-12-9 of:
     • 3 Ring Rows + 2 Push Ups (Count as 1 Rep)
     • Muscle Cleans (95 lbs / 55 lbs)

1RM = 1 Rep Max