CrossFit P9

WOD: Sexta Feira - 19.06.15

Mobilidade
Quadril

Strength
4 x 3 of Snatch Grip Deadlifts @ 70% of 1RM of Deadlift

WOD
“Clean your Pistol, Please”

Rx:
2’ On / 1’ Off for 7 Rounds of:
     • 3 Hang Cleans (185 lbs / 115 lbs)
     • 6 Pistols

Intermediate:
2’ On / 1’ Off for 7 Rounds of:
     • 3 Hang Cleans (135 lbs / 95 lbs)
     • 6 Pistols on Medball

Rx+:
2’ On / 1’ Off for 7 Rounds of:
     • 3 Hang Cleans (205 lbs / 125 lbs)
     • 6 Pistols

Scaled:
2’ On / 1’ Off for 7 Rounds of:
     • 3 Hang Cleans (95 lbs / 65 lbs)
     • 6 Assisted Pistols

1RM = 1 Rep Max


Pistols

Assisted Pistols  →  Pistols on Medball  →  Pistols  →  Weighted Pistols