CrossFit P9

WOD: Quarta Feira - 03.06.15

Mobilidade
Ombro

Strength
5 x 2 of Push Presses @ 70% of 1RM

WOD
“The Climb”

Rx:
12’ AMRAP of:
     • 3 KB Swings (24 kg / 16 kg)
     • 1 Rope Climb
     • 5 KB Swings
     • 2 Rope Climbs
     • 7 KB Swings
     • 3 Rope Climbs…

Intermediate:
12’ AMRAP of:
     • 3 KB Swings (16 kg / 12 kg)
     • 1 Laying Down Rope Climb
     • 5 KB Swings
     • 2 Laying Down Rope Climbs
     • 7 KB Swings
     • 3 Laying Down Rope Climbs…

Rx+:
12’ AMRAP of:
     • 3 KB Swings (32 kg / 24 kg)
     • 1 Rope Climb
     • 5 KB Swings
     • 2 Rope Climbs
     • 7 KB Swings
     • 3 Rope Climbs…

Scaled:
12’ AMRAP of:
     • 3 KB Swings (12 kg / 5 kg)
     • 3 Ring Row
     • 5 KB Swings
     • 5 Ring Rows
     • 7 KB Swings
     • 7 Ring Rows…

1RM = 1 Rep Max
AMRAP = As Many Reps as Possible
KB = Kettlebells


Adaptações

ROPE CLIMBS

Ring Rows  →  Laying Down Rope Climbs  →  Rope Climbs  →  Legless Rope Climbs