CrossFit P9

WOD: Terça Feira - 26.05.15

Mobilidade
Quadril

Strength
3 x 10 of Back Squats @ 95-100-105% of 1RM

WOD
“Fran”

Rx:
For Time:
21-15-9 of:
     • Pull-Ups
     • Thrusters (95 lbs / 65 lbs)

Intermediate:
For Time:
21-15-9 of:
     • Jumping Pull-Ups
     • Thrusters (75 lbs / 55 lbs)

Rx+:
For Time:
21-15-9 of:
     • Chest-to-Bars
     • Thrusters (95 lbs / 65 lbs)

Scaled:
For Time:
21-15-9 of:
     • Ring Rows
     • Thrusters (65 lbs / 45 lbs)

1RM = 1 Rep Max


Adaptações

PULL-UPS

Ring Rows  →  Banded Pull-Ups  →  Jumping Pull-Ups  →  Pull-Ups  →  Chest-to-Bars (C2Bs)