CrossFit P9

WOD: Sexta Feira - 29.05.15

Mobilidade
Quadril

Strength
3 x 1 of Deadlifts @ 95-100-105% of 1RM

WOD
“Round Robin”

Rx:
5 Rounds (2’30” On / 1’30” Off) of:
     • 10 Burpees over the Bar
     • MAX Rounds* of:
       ‣ 2 Power Cleans (155 lbs / 115 lbs)
       ‣ 2 Push Jerks
       ‣ 2 Front Squats

* Round will only count if performed unbroken

Intermediate:
5 Rounds (2’30” On / 1’30” Off) of:
     • 10 Burpees over the Bar
     • MAX Rounds* of:
       ‣ 2 Power Cleans (115 lbs / 85 lbs)
       ‣ 2 Push Jerks
       ‣ 2 Front Squats

* Round will only count if performed unbroken

Rx+:
5 Rounds (2’30” On / 1’30” Off) of:
     • 10 Burpees over the Bar
     • MAX Rounds* of:
       ‣ 2 Power Cleans (185 lbs / 135 lbs)
       ‣ 2 Push Jerks
       ‣ 2 Front Squats

* Round will only count if performed unbroken

Scaled:
5 Rounds (2’30” On / 1’30” Off) of:
     • 10 Burpees over the Bar
     • MAX Rounds* of:
       ‣ 2 Power Cleans (95 lbs / 55 lbs)
       ‣ 2 Push Jerks
       ‣ 2 Front Squats

* Round will only count if performed unbroken